All exercises
Reverse Lunge – alternating
Reverse Lunge – alternating reduces forward knee stress compared to stepping forward for many people. It also teaches strong deceleration and stable posture as you step back and drive up.
Instructions
Stand upright with a dumbbell in each hand, arms relaxed by the sides. Step one leg backward and lower the body until both knees are bent, with the back knee moving toward the floor. Keep the torso upright and the front knee aligned over the foot. Push through the front foot to return to standing and immediately repeat on the other side.
Avoid Common Mistakes
• collapsing the front knee inward
• leaning forward due to the added load
• stepping too far or too short backward
• rushing the movement and losing control
Variations
• with now weights
• with lighter or heavier dumbbells
• with pause at the bottom
• slow controlled tempo
• shorter or longer step
• continuous alternating pattern
Type:
strength
Exercise mode:
concentric
Difficulty:
beginner
Equipment:
dumbbells, none