1. Begin by standing with your feet shoulder-width apart with a weight plate in your hands above your head. Keep your core engaged at all times.
2. Step forward with one leg; descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
4. Step forward with your rear foot, repeating the lunge on the opposite leg.