An alternating reverse-step lunge with two dumbbells hanging at the sides in a neutral grip. Each backward step and return to feet together loads the quadriceps and gluteal muscles, with the standing leg and trunk controlling balance before the opposite side begins.
Stand with feet together and one dumbbell at each side, palms facing inward.
Step one foot backward, keeping the front foot planted and the dumbbells beside your body.
Bend both knees and lower into the lunge with the rear knee approaching the floor under control.
Push through the front foot and return the rear foot to the standing position.
Reset with feet together, then repeat with the opposite leg stepping back.
Use a backward step length that allows stable foot contact and a controlled depth.
Let the front knee follow the direction of the toes; do not impose a fixed no-knee-past-toes rule.
Keep the dumbbells quiet beside the body rather than swinging them.
Count each complete step-back-and-return as one repetition and record equal repetitions per side.
Stepping forward or walking through instead of returning to the same standing position.
Remaining in a split stance without the demonstrated reset.
Letting the front knee collapse inward or losing front-foot contact.
Dropping the rear knee onto the floor or swinging the dumbbells.
Loading…