Dumbbells Goblet Lunge (alternating)

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The dumbbells Goblet lunge is a workout that primarily engages the Quads and Glutes.

Using dumbbells adds resistance, increasing the intensity of the exercise without overstating its effect on secondary muscles.

Stand with your feet hip-width apart, holding a dumbbell vertically against your chest with both hands.
Take a big step forward with your right foot, lowering your body into a lunge position. Keep your back straight and your core engaged.
As you lower into the lunge, allow your left knee to bend and almost touch the ground. Ensure your right knee stays directly above your ankle.
Push through your right heel to return to the starting position, while simultaneously bringing your left foot back to meet your right foot.
Repeat the movement, this time stepping forward with your left foot. Alternate between your right and left foot for the desired number of repetitions.

Start with a dumbbell held at your chest, gripping it with both hands.
Take a step forward with one leg, lowering your body into a lunge position.
Keep your front knee directly above your ankle, ensuring it doesn’t extend beyond your toes.
Engage your quads by pushing through your front heel to return to the starting position.
As you stand back up, squeeze your glutes to maximize activation in your butt muscles.
Alternate legs and repeat the exercise, focusing on maintaining proper form throughout.
For an extra challenge, increase the weight of the dumbbell gradually as you become more comfortable with the movement.