The dumbbell forward lunge press is a great full body exercise. The lunge works your quads and glutes and the press works your upper back and shoulders.
Muscles involved: Quadriceps, Gluteus Maximus, Deltoids, Trapezius and Triceps Brachii.
Action: Grab a pair of dumbbells and bring them to your shoulders. Start with your feet shoulders width apart and toes pointed straight ahead. Maintain a tight core and keep your chest up high.
Lunge forward with your first leg while simultaneously pressing the dumbbells overhead. Then push back to the original standing position while lowering the dumbbells down to your shoulders. Repeat for the desired number of repetitions on that side and then switch to the opposite leg.
Comments: Be sure to keep your torso upright throughout the movement. Also, the knee on your forward leg should point in same direction as your foot, and, that knee should not extend beyond your toes; you want a 90 degree angle.
A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes the Quadriceps.