Strength

Dumbbell Reverse Half Lunge

The Dumbbell Reverse Half Lunge targets leg muscles, especially quads and glutes. This strength-training exercise involves stepping back and bending knees to strengthen and tone the lower body while improving balance, coordination, and stability.
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Dumbbell Reverse Half Lunge instructions
Step-by-step instructions
1
Start by standing straight and holding a dumbbell in each hand at arm's length by your sides.
2
Step back with one foot, lowering your hips so that your front leg becomes parallel with the floor and your knee is positioned directly over your ankle.
3
Your back knee should remain directly under your body and not extend past your toes.
4
Push back up to the starting position through the heel of your front foot, keeping your weight balanced.
5
Repeat for the programmed number of reps, then switch legs and repeat again.
Start by standing straight and holding a dumbbell in each hand at arm's length by your sides.
Step back with one foot, lowering your hips so that your front leg becomes parallel with the floor and your knee is positioned directly over your ankle.
Your back knee should remain directly under your body and not extend past your toes.
Push back up to the starting position through the heel of your front foot, keeping your weight balanced.
Repeat for the programmed number of reps, then switch legs and repeat again.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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