Single Leg Sliding Reverse Lunge with Dumbbell
Sliding reverse lunge that builds single-leg strength, stability, and basketball-specific control.
LegsIntermediateStrengthLunge
At a glance
| Muscles worked | Primary: quads & glutes. Secondary: hamstrings, core, calves |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Lunge |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~30 kcal |
How to do it
- Hold a dumbbell and place one foot on a slider.
- Slide the back foot rearward into a reverse lunge.
- Drive through the front heel to return to standing.
- Keep the torso upright and core braced.
- Complete reps then switch sides.
Equipment
- Dumbbells
- Slider or Towel
Coaching tips
Benefits
Sliding reverse lunge that builds single-leg strength, stability, and basketball-specific control.
Common mistakes
Avoid letting the front knee cave or losing balance on the slide.
Make it harder
Increase dumbbell weight or slow the tempo.
Make it easier
Perform a regular reverse lunge without the slider.
Breathing
Inhale as you slide back, exhale as you drive up.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 3 sets × 8-12 each legGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.