Dumbbell Backwards Lunge


Pro Tip

Focus on maintaining balance above all else.


How To

  1. Stand upright with feet shoulder-width apart and a dumbbell in each hand by your side with palms facing inward.
  2. While maintaining an upright torso, take a large step backward with one foot, keeping the other foot in place.
  3. Inhale and lower your torso to the ground by bending both legs.
  4. Continue lowering yourself until just before your back knee comes in contact with the ground.
  5. Exhale and push through your front foot to straighten both legs, continuing until your front leg is almost completely straight.
  6. Take a step forward, returning to the starting position.
  7. After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).

Primary Muscle Groups

Quads

Muscles spanning the front of your thigh.


Secondary Muscle Groups

Calves

A group of muscles on the back of your lower leg that spans from your heel to your knee.

Glutes

Muscles of your butt.

Hamstrings

Muscles spanning the back of your thigh.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.


Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment