Instructions for the Dumbbell Rear Lunge
- Place your feet shoulder-width apart and stand with a dumbbell by each side of you.
- Lean back with one leg and simultaneously bend both knees.
- Reduce till the rear knee makes contact with the ground.
- As you fully get up and take a step back to the starting position, drive through the front foot and extend the knee.
- Continue till the desired number of times.
Tips for Dumbbell Rear Lunges
Once a person has the necessary hip and core stability, they should only use reverse lunges, which are a more advanced progression. Generally speaking, a suitable single leg progression plan would resemble this:
- Step Up
- Split Squat : Front foot elevated
- Reverse Lunge: Front foot elevated
- Single Leg Squat to Bench
- Lateral Lunge
- Bulgarian/Rear Foot Elevated Split Squat (RFESS)
- Single Leg Squat From Bench
- Walking Lunge
- Forward Lunge
- Single Leg Skater Squat
- Pistol Squat
Resist the temptation to lead the movement with your shoulders by hyperextending at the spine when you go to push back to the starting position. Instead, try using your lower body’s force to propel the motion.
Both of your legs should be at a 90-degree angle at the knees at the bottom of the exercise.
Remember that in any kind of lunge or split squat pattern, you should concentrate on taking a little smaller step and driving up into the ball of the foot if you want to highlight the quads.
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