Key Points:

1) Begin with the feet hip-width apart. Dumbbells in both hands, shoulders back and down.

2) Imagine like you’re standing on a clock. With the left leg, step back towards 5 o’clock and drop into a lunge position.

3) Return to the starting position and alternate by stepping back with the right leg (think 7 o’clock).

4) Remember to keep the shoulders and hips facing forward when doing this exercise (limit excessive rotation).

5) Be sure to step back far enough to drop into a comfortable lunge position. Avoid short strides, and long strides


Seattle Fire Department, Seattle Fire, Seattle Fire Rescue, Seattle Fire Medics

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