Dumbbell Reverse Lunge from Deficit Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Reverse Lunge from a Deficit
How to: Dumbbell Reverse Lunge from Deficit
- Stand on a raised surface with a dumbbell in each hand, arms at your sides.
- Step backward with one leg into a lunge position, lowering your back knee toward the floor.
- Ensure your front knee is directly above your ankle and not extending past your toes.
- Push through your front heel to return to the starting position, maintaining a straight posture.
Common Mistakes
- Leaning forward excessively while lunging.
- Allowing the front knee to cave inward.
- Not using a full range of motion.
Modifications
- Use a shorter range of motion if you have difficulty maintaining balance.
- Perform the lunges without weights to focus on form.
Tips
- Keep your chest up and core engaged throughout the movement.
- Focus on a slow, controlled descent to engage the muscles effectively.
- Make sure to push through your front heel when coming back up.
Tags
thighs
glutes
strength
balance
lunges
dumbbell