Dumbbell reverse lunge on the spot

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides, palms facing your body.
2. Take a step backward with your right foot, lowering your body until your left thigh is parallel to the floor and your right knee is just above the floor.
3. Push through your left heel to return to the starting position, bringing your right foot back to meet your left.
4. Repeat the movement with your left leg, alternating legs for the desired number of repetitions.

Form tips

• Keep your back straight and your core engaged throughout the exercise.
• Make sure your front knee does not extend past your toes to avoid putting strain on the knee joint.
• Maintain a steady, controlled motion to ensure proper form and balance.