A reverse lunge is the same as a forward lunge, but with motion in the opposite direction. Adding one or two dumbbells to a reverse lunge can easily turn what is normally a lower body exercise into a total body exercise and save you a lot of time during your workouts. As opposed to simply holding a dumbbell in each hand, try some of these dynamic ways to use a dumbbell with your reverse lunge to spice up your workout.
Hammer Curl With Reverse Lunge
Adding a hammer curl to your reverse lunge will challenge your balance and coordination while working the biceps, glutes, quadriceps, hamstrings and calves. Start by standing with your feet spaced hip-width apart and holding a dumbbell in each hand with your palms facing your thighs. Lunge backward with your left foot as you simultaneously flex at your elbows to curl the dumbbells upward. Pause briefly once both knees are flexed at 90-degree angles and the ends of the dumbbells are at your armpits. As you lunge back to the starting position, uncurl your arms to lower the dumbbells back to your sides. Repeat on the other side.
Reverse Lunge With Dumbbell Torso Twist
Performing a torso twist with a reverse lunge challenges your balance and works your core muscles. Stand with your feet spaced hip-width apart, and hold a single dumbbell with both hands. Engage your abdominals and extend your arms chest height out in front of your body. Lunge back with your right leg as you simultaneously begin to twist your torso to your left side without letting your arms bend or lower. Pause briefly and lunge your right foot back as you twist back to your starting point. Repeat on the opposite side by lunging back with your left leg and twisting to your right.
Reverse Crossover Lunge With Dumbbell Hold
The reverse crossover lunge focuses on the same muscle group as the basic reverse lunge but also calls on the hip abductors and hip adductors to make the crossing motion. Stand with your feet spaced hip-width apart while holding a dumbbell in each hand with your arms relaxed at your sides. Balance on your left leg as you lunge your right foot back and across your body to the left, forcing your leg to create a 45-degree angle with your body. Try to keep your toes facing forward and your arms down at your sides as you lower down until your right knee is only a couple inches from the floor. Pause briefly and push off with your right foot to return to the starting position. Repeat on the opposite side.
Reverse Lunge With Shoulder Press
Adding a shoulder press to a reverse lunge will challenge your balance and core strength as well as work the muscles of your shoulders, arms, butt and legs. Stand with your feet spaced hip-width apart, holding a dumbbell in each hand. Raise and flex your arms in the bottom position of a shoulder press with your elbows out wide. Engage your core and lunge back into your reverse lunge. Pause once both knees are at a 90-degree bend and perform a shoulder press by extending your arms overhead and then returning them to their starting position. Bring your feet to the starting position before repeating on the opposite side. To prevent injury, keep your abs in tight and your back straight during your shoulder press.
References
- "101 Workouts for Women"; Muscle & Fitness Hers; 2007
- American Council on Exercise: Forward Lunge
- "The New Rules of Lifting for Women"; Lou Schuler, et al.; 2007
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