## Body Part/Parts Used:
- Quadriceps (Front of thighs)
- Adductors (Inner thighs)
- Gluteus Maximus (Buttocks)
- Deltoids (Shoulders)

### Equipment Needed:
- Single Dumbbell

### Difficulty:
- Intermediate

### How to Perform:
1. **Start Position**: Stand with your feet shoulder-width apart, holding the dumbbell horizontally with both hands at chest level.

2. **Lateral Lunge**: Step out to the right into a lateral lunge, bending your right knee and pushing your hips back while keeping your left leg straight.

3. **Forward Raise**: In the lunge position, extend your arms forward to perform a dumbbell raise. The dumbbell should be horizontal, held from each side.

4. **Return to Start**: Bring the dumbbell back to chest level as you push off the right foot to return to the starting position.

5. **Switch Sides**: Repeat steps 2-4, this time lunging to the left.

6. **Full Cycle**: A complete set consists of lunges and raises on both sides. Aim for 3 sets of 10-12 repetitions.

### What it does and the Benefits:
This hybrid exercise is a compound movement that targets multiple muscle groups, making it an effective and time-efficient choice.

- **Quadriceps & Adductors**: The lateral lunge portion works on the quadriceps and the inner thigh muscles, aiding in lower body strength and flexibility.

- **Gluteus Maximus**: The lunge also engages the glutes, which is essential for stability and power in various athletic activities.

- **Deltoids**: The forward raise focuses on the shoulder muscles, specifically the deltoids, helping to build upper body strength and improve shoulder mobility.

- **Core Stability**: The simultaneous lower and upper body movement also requires core engagement, aiding in better balance and posture.

The exercise can aid in functional fitness, which is beneficial for day-to-day activities as well as athletic performance.