Static Lunge + Curl & Press

How to Left-Leg Static Lunge + Curl & Press

Primary Muscles: Full Body,  Legs,  Shoulders

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Start in a split squat stance on with your left leg forward, standing on the ball of your right foot. Maintain good posture with your chest up, back naturally arched, and left foot pointing straight ahead.

2. Push your hips back and down, bending your left knee while allowing your torso to angle forward approximately 20-degrees. Pause briefly a few inches before your right knee touches the ground.

3. Drive your feet into the ground, pushing through your hips to return to a standing position. Perform a hammer curl, bringing the weights toward your shoulders while keeping both elbows fixed by your sides.

4. Press the dumbbells overhead and slowly lower the weight back down to your hips until both elbows are fully straight. Pause briefly, and continue the split squat, curl, and press sequence on your left leg for the specified amount of time or repetitions.

5. Be sure to keep your left knee aligned with your left foot as you sink into the down-position of the split squat. Stabilize your spine by engaging your core throughout the movement.

6. You should feel this working your glutes, quads, biceps, shoulders, and core.   

Alternative Exercises:

Static Lunge • Squat + Curl & Press

How to Right-Leg Static Lunge + Curl & Press

Primary Muscles: Full Body,  Legs,  Shoulders

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Start in a split squat stance on with your right leg forward, standing on the ball of your left foot. Maintain good posture with your chest up, back naturally arched, and right foot pointing straight ahead.

2. Push your hips back and down, bending your right knee while allowing your torso to angle forward approximately 20-degrees. Pause briefly a few inches before your left knee touches the ground.

3. Drive your feet into the ground, pushing through your hips to return to a standing position. Perform a hammer curl, bringing the weights toward your shoulders while keeping both elbows fixed by your sides.

4. Press the dumbbells overhead and slowly lower the weight back down toward your hips until both elbows are fully straight. Pause briefly, and continue the split squat, curl, and press sequence on your right leg for the specified amount of time or repetitions.

5. You should feel this working your glutes, quads, biceps, shoulders, and core.  

Alternative Exercises:

Static Lunge • Squat Thruster