Dumbbell Reverse Lunge

How to Dumbbell Reverse Lunge

Primary Muscles: Legs,  Glutes

Exercise Families: Lunge

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Hold weights in each hand, shoulders blades pulled back, spine and head in good posture. Position the feet hip-width apart, toes pointing straight ahead.

2. Step back with the right leg into a reverse lunge position by pushing the hips back and down. Maintain alignment between the right knee and the right foot. Pause briefly, push through the right hip to propel the body to the starting position.

3. Repeat the movement on the left side, step back with the left leg into a reverse lunge position by pushing the hips back and down. Maintain alignment between the left knee and the left foot. Hold briefly, push through the arch of your right foot to drive the body to the standing position.

4. Allow the trunk to angle forward approximately 20° as you step back into the lowest part of the lunge position. Keep the abs contracted throughout the movement to stabilize the spine. Repeat the movement for the specified amount of time or repetitions.

5. You should feel this working the glutes, quads, hamstrings, hips, and core muscles. 

Alternative Exercises:

Bodyweight Reverse Lunge • Barbell Reverse Lunge