Lunge and forward torso flexion with dumbbell

Step in the direction required by the variation and lower by bending the hip and knee together. Drive through the supporting foot to return without losing alignment. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load hamstrings, quadriceps and lower back without sacrificing position; at intermediate level, progress control first and then add load, repetitions or complexity.