Try This: Offset Dumbbell Lunge


When you force your body to fight to keep its balance while you train — examples include standing on a BOSU ball while performing squats or curls and bench pressing while lying on a Swiss ball — you’re making your core work harder to keep yourself stable. And while the term “core stability training” most likely makes you think only about abdominals work, there’s actually much more involved than just your abs. The core muscles support your back, spine, and shoulders; and the stronger core you have, the more overall strength and explosiveness you’re able to build. This, of course, translates to better athletic performance, a reduced injury risk, and better posture.

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An offset lunge is a great exercise to perform after a compound movement like a standard back squat or deadlift. You’re building strength in your hamstrings and glutes, while building more core strength as you focus on finding balance throughout the movement.

How to execute an offset dumbbell lunge:

Hold a dumbbell at shoulder level with your feet shoulder-width apart. Step forward with the side that isn’t holding the weight; keep your torso upright and your chest out as your knee nearly touches the ground (do not allow your knee to traverse over your toes). Return to the start position. That’s one rep.

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Keep in mind that the side that’s holding the weight will want to bend; your core is what will keep your body upright, so keep your midsection tight. Keep the weight light to ensure your form is on point. And for an added energy boost pre-workout, use one of P4’s NSF Certified for Sport pre-workout supplements: Pre Game Formula or Energy Formula; after you train, recover smarter with Recovery Push Formula.