This is an advanced version of a lunge.
- Grasp a dumbbell in each hand.
- Stand with your feet approximately 8 inches apart you toes pointing forward.
- Slowly take a step backward with your right leg.
- Keeping your abs drawn in and your upper body straight, lower your body until your left knee is almost on the ground.
- Hold for a moment and then return to starting position.
You may want to place a mat or towel under your knee.