While lunges are a great, basic addition to any workout, you may be at the point where you are looking for something a bit more challenging. If this sounds like you, you may want to consider adding the reverse dumbbell lunge to your routine. This exercise is very challenging, but the results you will see are definitely worth it.
Muscle Groups that are Worked by the Reverse Dumbbell Lunge
In general, the traditional lunge is often chosen by people who are interested in increasing the strength and muscles tone in their quadriceps, hamstrings, and glutes. Similarly, the reverse dumbbell lunge also helps to strengthen these muscles. However, in addition to the muscle groups specified, the reverse dumbbell lunge also helps to strengthen and tone the abdomen and lower back, thus making is a great choice if you are interested in stabilizing this problematic area.
How to Perform the Reverse Dumbbell Lunge
To perform the reverse dumbbell lunge, start by standing tall with a dumbbell in each hand. Make sure that there is no other pieces of exercise equipment behind you that could possibly interfere with your exercise. Inhale and exhale deeply for a minute. On the next inhaled breath, take a large step backwards with your right foot. Lower your right knee until it comes only a few inches from touching the ground. Look at your left, front knee. Ideally, this knee should be now bent to a 90 degree angle. On the next exhaled breath, use the muscle groups described above to bring your right foot back to the starting position, under your body. Repeat the move with your left foot. Keep alternating back and forth, until you have performed two sets of ten repetitions of the exercise with both legs.
Preventing Injury While Performing the Reverse Dumbbell Lunge
As discussed above, one of the most important ways to ensure the prevention of injury while performing this exercise it to make sure there is no dumbbells, bosu balls, or other pieces of equipment that you could possibly step on. In addition, on the first attempts of this exercise, you may want to ask a spotter to be nearby, in order to ensure that proper form and technique is followed.
Making this Exercise More Challenging
This exercise should be perfected before any attempts are made to increase the intensity of the exercise. Once you can perform it easily, you can begin to think about how to make the exercise more challenging. One easy way to do so is by closing your eyes while doing the exercise. While this may seem simple, it is actually quite difficult. An even more challenging addition to the exercise is by performing reverse walking lunges. This means that instead of simply stepping one foot back, and then bringing it under your body again, you lunge in reverse down a long pathway. Be sure that you have someone to assist you in this exercise.