Dumbbell Reverse Lunge

Dumbbell Reverse Lunge

The Dumbbell Reverse Lunge is a popular lower-body exercise that targets the quadriceps, glutes, and hamstrings, while also engaging the core for balance. This variation of the traditional lunge is excellent for building leg strength and stability, and it's often preferred for its reduced impact on the knees.

How to do Dumbbell Reverse Lunge

1. Select Your Dumbbells: Hold a dumbbell in each hand at your sides, palms facing your body.
2. Starting Position: Stand with your feet hip-width apart, maintaining an upright posture.
3. Step Backward: Take a step backward with one foot, landing on the ball of that foot.
4. Lower Your Body: Bend both knees to lower your body towards the floor. Aim to create two 90-degree angles with your legs, with your front thigh parallel to the floor and your back knee hovering just above the ground.
5. Return to Start: Push through the heel of your front foot to return to the starting position.
6. Alternate Legs: Repeat the movement with your other leg, continuing to alternate legs for each repetition.

Form Tips

• Upright Posture: Keep your torso upright and your core engaged to support your spine.
• Front Knee Alignment: Ensure your front knee doesn’t extend past your toes, which helps in reducing strain on the knee joint.
• Controlled Movements: Lower your body in a slow and controlled manner to maintain balance and ensure proper muscle engagement.
• Even Weight Distribution: Focus on distributing your weight evenly between both legs throughout the exercise.

Primary Muscles Targeted

• Quadriceps: The primary muscles worked, especially in the front leg during the lunge.
• Glutes: Engaged when pushing up to the standing position.
• Hamstrings: Assist in the upward movement and provide stability.

Secondary Muscles Targeted

• Core Muscles: Engaged for balance and stability throughout the movement.
• Calves: Used in stabilizing your body during the exercise.
• Lower Back (Erector Spinae): Helps in maintaining an upright posture.