Dumbbell Squat

1. Start Position: Stand up straight with your feet shoulder-width apart, holding a dumbbell in each hand. You can hold the dumbbells at your sides or rest them on your shoulders.

2. Lowering Phase: Engage your core and begin to lower your body by bending your knees and pushing your hips back as if you’re sitting down on a chair. Keep your chest up and your back straight.

3. Knees Alignment: Ensure that your knees do not extend past your toes as you lower down. Aim to get your thighs parallel to the floor or lower if your flexibility allows.

4. Return to Start Position: Press through your heels to stand back up straight, squeezing your glutes at the top of the movement. Repeat for the desired number of repetitions.

Reverse Lunges

1. Start Position: Stand tall with your feet hip-width apart, holding a dumbbell in each hand at your sides.

2. Stepping Back: Take a step back with your right foot, lowering your body until your right knee nearly touches the floor. Your left knee should be directly above your left ankle.

3. Posture: Keep your chest up and your core engaged throughout the movement. Your back leg should be straight, and your right heel can be lifted slightly off the ground.

4. Return to Start Position: Push through your left heel to return to the starting position. Alternate legs and repeat for the desired number of repetitions on each side.

Tips

• Start with lighter weights to master the movements and focus on form.

• Ensure you warm up before your workout to prevent injury.

• Listen to your body; if an exercise feels uncomfortable, modify it as needed.