Alternating Dumbbell Reverse Lunge
Holds dumbbells while stepping straight back alternating legs
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Lunge · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Glutes Hamstrings Calves
How to do it
- Stand tall holding a dumbbell in each hand at your sides.
- Step your right foot back and lower your hips until both knees bend to 90 degrees.
- Keep your front shin vertical and your torso upright throughout the descent.
- Push through your front heel to return to the starting standing position.
- Repeat the movement by stepping your left foot back to alternate legs.
Common mistakes
- Allowing the front knee to cave inward during the lunge.
- Leaning the torso too far forward over the front thigh.
- Taking steps that are too short, causing poor knee alignment.
Tips
- Keep your core braced to prevent excessive leaning forward.
- Drive through the mid-foot of the front leg to stand up.
- Maintain a neutral spine from start to finish.
Details
- Base movement
- Lunge
- Load position
- At the sides
- Arms
- Both
- Legs
- Alternating
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Standing
- Direction
- Backward (reverse)
