Primary Muscle Group: Quadriceps
Preparation: Assume the bottom position of a squat, thighs will be parallel with the floor. Grip a pair of dumbbells with an overhand grip as they rest on the floor in front of your feet. Keep your torso erect and a slight arch in your lower back.
Breathing: Inhale as you start the exercise and exhale on the movement upward in the hardest position of the exercise.
Execution: Driving your legs, straighten yourself in an explosive movement as you drag the weights up along the front of your body to chest height. As you go up on the balls of your feet, quickly drop underneath the weights and catch them on your shoulders with your elbows high. Immediately lower them in front of you and descend to the starting position.
Here are a few suggested alternative exercises:Ball Leg LungeBall LungeBall Wall SquatBand LungeBand Lying Leg ExtensionBand SquatBand Standing Leg ExtensionBarbell Bulgarian Split SquatBarbell Lateral LungeDead LiftDumbbell Dead LiftDumbbell Hack SquatDumbbell Lateral LungeDumbbell LungeDumbbell Lunge CrossoverDumbbell Lunge WalkingDumbbell SquatDumbbell Sumo SquatFront SquatHack Front SquatHack SquatLeg Press - MachineLunge - BarbellLunge - Smith MachineLunge BackwardLunge CrossoverLunge DiagonalLunge ForwardSquat - Barbell