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Rearward Lunge 1. Stand with feet shoulder-width apart and holding one dumbbell in each hand. 2. Inhale and take a large step backward with the left foot to a point where your left knee is a few inches above the floor and your right knee does not extend beyond the toes of your right foot. Hands remain at your sides, gaze forward. 3. Exhale and step forward with the left leg returning to the starting position. 4. Repeat with the opposite leg. 5. Repeat to muscle fatigue (in the range of 12 to 20 reps).