Dumbbell Elevated Reverse Lunge

Level: Intermediate
Equipment: Dumbbell, Step Platform
Movement: Lunge · Standing
Tracks: Weight & Reps

Works

Quadriceps
Glutes
Hamstrings
Adductors
Abdominals
Forearms

How to do it

Hold a dumbbell in each hand at your sides, arms hanging straight, and stand facing away from a stable raised platform.
Step one foot back and place the top of that foot or the ball of the foot on the platform behind you, with the front foot planted flat on the floor ahead.
Brace your core and keep your torso upright with your gaze forward.
Bend the front knee and hip to lower your hips, letting the rear knee travel toward the floor until the front thigh is roughly parallel or you feel a strong stretch in the rear hip.
Drive through the mid-foot and heel of the front leg to extend the hip and knee back to the starting position.
Complete all repetitions on one leg before switching sides.

Common mistakes

Letting the front knee cave inward during the descent.
Pushing off the rear toes instead of driving with the front leg.
Leaning too far forward, shifting tension away from the quads.
Bouncing the rear knee off the floor to gain momentum.
Placing the front foot too close to the platform, which jams the front knee forward and shortens the range.
Letting the dumbbells drift forward or shrugging the shoulders as fatigue sets in.
Losing balance and stepping down off the platform mid-rep.

Safety

Ensure the platform is stable and non-slip and that the rear foot placement is secure to prevent ankle rolls.

Lower under control so the rear knee does not slam into the floor.

Because the hands are occupied, use a platform low enough that you can step off safely if you lose balance, and set the dumbbells down rather than dropping them.

Tips

Set the front foot far enough forward that the front shin stays close to vertical at the bottom.
Keep the dumbbells hanging passively at the sides; do not swing them for momentum.
Descend under control and pause briefly at the bottom before driving up.
Keep the torso tall and the ribs down to keep tension on the front quadriceps.
Fix your gaze on a point ahead to help balance.