How to do it: Stand about a foot in front of a bench (lunge-length). Hold a dumbbell in each hand and rest the top of one foot on the bench behind you. “Keep your chest up, shoulders back, and your weight in your heels,” Bangkuai says. Lunge down. “Focus on pausing at the bottom and exploding out of ‘the hole’—the bottom of the motion—maintaining constant tension in your legs,” he adds. Also, lean slightly forward to engage your quads more than your glutes. Lower your body until your rear knee nearly touches the floor, and your front thigh is parallel. “Be careful not to go too heavy, as your grip could be a limiting factor,” Bangkuai advises.
Prescription: High reps is key for hypertrophy, especially when you do single-leg exercises, Bangkuai says. Do 2×20 reps with 30-60 seconds rest. Depending on how you feel and where your level of fitness is, you can do 2 sets of 15-20 to 4-5 sets of 10-20.