Goblet Forward Lunges

Start by holding a dumbbell or kettlebell close to your chest with both hands, elbows pointing downward. Stand with your feet hip-width apart and engage your core to stabilize your torso. Step forward with one foot into a lunge position, ensuring your front knee stays aligned with your ankle and your back knee lowers toward the floor without touching it. As you lunge, maintain an upright posture and avoid leaning forward. Push through the heel of your front foot to return to the starting position, exhaling as you rise. Switch legs and repeat, alternating between sides for the desired number of repetitions while keeping control and balance throughout the movement.