Move of the day: Rear lunge with dumbbell front raise

What it works...

This complex movement works the major muscles of the legs, combined with the shoulders in one high intensity movement. Due to the large range of movement a number of stabiliser muscles are also incorporated. 

Starting

Hold a dumbbell in each hand by your side, with your palms facing inwards. Stand with your feet shoulder-width apart. Keep your chin up and look straight forward.

The movement

Shift your weight to your right foot and take a step backward with your left leg, flexing at the hip and the front knee. Reach as far back as you comfortably can, landing on your left toe, with the heel lifted. Bend your front knee to lower your hips until your front leg makes a 90 degree angle with the ground, bending the back knee to a moderate angle (the front knee should point in the same direction as the front foot throughout the lunge and should never move passed the ankle). At the same time raise the dumbbells directly in front of you as you lower your body into the lunge position. Push off your back toe, in an upward motion and bring your left leg forward to return to a standing position. Lower the dumbbells to the starting position. Repeat the process for the opposite leg.

TIP: Aim for a lunge motion that goes up and down, keeping your body weight behind your front knee. Don't carry all the stress in the front knee. 

Muscles targeted

Primary (lunge) – Quadriceps, gluteus maximus, soleus, adductor magnus. Primary (front raise) - Anterior deltoids.
Secondary (lunge) – Hamstrings, gastrocnemius, erector spinae, gluteus medius, gluteus minimus.
Secondary (front raise) – Lateral deltoid, pectorals, trapezius, serratus anterior, upper trapezius, levator scapulae.

Variations to the move

Beginner: Rather use a static lunge movement by standing in the split-stance position, then simply bend your knee and lower your body into a lunge position (rather than stepping back). Keep the front knee and back knee at 90 degree angles.
Alternatives: You can exchange the dumbbells for a straight bar.