Dumbbell Single-Arm Overhead Lunge

1. Start with your feet shoulder-width apart and a dumbbell in one hand. Choose a weight that challenges you but allows you to keep good form throughout the exercise.

2. Raise the dumbbell overhead, extending your arm fully. Keep your wrist aligned with your arm, and be sure to lock your elbow to stabilize the weight above you. This will engage your shoulder muscles and core to maintain balance.

3. With your arm still extended above you, step forward with one leg and lower your hips until both knees are bent at approximately a 90-degree angle. The front thigh should be parallel to the floor and the back knee should be close, but not touching the ground.

4. Make sure that your front knee is directly above your ankle, not pushed out too far, and keep your other knee from touching the ground.

5. Keep your upper body straight with your shoulders back and core engaged throughout the movement to help maintain balance.

6. Push through your front heel to return to the starting position while keeping the dumbbell stabilized overhead.

7. Perform the desired number of repetitions and then repeat on the other side, holding the dumbbell with the opposite arm.

8. Focus on maintaining a smooth, controlled motion throughout the exercise, without letting the dumbbell sway.

9. Complete the planned number of sets for each side.

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