Stationary Reverse Lunges with a Dumbbell
Stationary reverse lunges with dumbbell
LegsIntermediateStrengthLunge
At a glance
| Muscles worked | Primary: Quads and glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Lunge |
| Sets & reps | 5 sets × 10-12 each leg |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Hold dumbbell
- Step 2: Step backward
- Step 3: Lower into lunge
- Step 4: Drive through front heel
- Step 5: Switch legs
Equipment
- Dumbbell optional
Coaching tips
Benefits
Stationary reverse lunges with dumbbell
Common mistakes
Poor knee alignment
Make it harder
Heavier dumbbell
Make it easier
Bodyweight version
Breathing
Natural breathing
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Side Step Skips
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Advanced · 5 sets × 8-10 repsSeated Leg Extension (Bodyweight)
Beginner · 3 sets × 12-15 each legPickleball Side Lunge Warm-up
Beginner · 1 sets × 20sIso Squat with Banded Abduction
Intermediate · 3 sets × 20-40 secondsGeneral 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.