Stand with feet hip-width apart, holding a dumbbell or kettlebell vertically against your chest with both hands, elbows tucked in, core engaged.

1. Step laterally with one foot, keeping the other leg straight.
2. Bend the lunging knee and push hips back to lower into a lunge.
3. Keep chest upright and knee aligned over toes.
4. Lower until lunging thigh is parallel to the floor.
5. Pause briefly at the bottom.
6. Push through the heel to return to start.
7. Switch sides after reps.