Single Arm Dumbbell Reverse Lunge

Alternative Names

One Arm DB Reverse Lunge, One Arm Dumbbell Reverse Lunge, Single Arm DB Reverse Lunge

Muscles Worked

Legend

Target Muscles
Secondary Muscles
Stabilizer Muscles

Description

This reverse lunge variation uses a dumbbell held at the side to challenge the movement, especially the core muscles. This exercise also helps improve grip strength and shoulder stability.

Benefits

  • This exercise targets mainly the glutes and the quadriceps muscles.
  • This exercise also challenges grip strength and shoulder stability.
  • This unilateral exercise also challenges the core muscles.
  • This unilateral setup help addresses any imbalances between both sides.

Risks

  • This exercise can injure the lower back if not correctly executed.
  • This exercise can also hurt your ankles, knees and hips with poor form.
  • Proper execution and progression of resistance are a must to avoid injuries.
  • Beginners should always start with light resistance and practice good form first.

Additional Information

Target Muscles

Glutes, Quads

Secondary Muscles

Hip Abductors, Hip Adductors

Stabilizer Muscles

Abs, Back (Lower), Back (Upper), Calves, Forearms, Hamstrings, Rotator Cuff, Shoulders

Experience

Beginner (1-2 years)

Equipment

1 x Dumbbell

Exercise Type

Strength

Exertion

50%

Cardio Intensity

20%

Force

Push

Mechanic

Compound

Force Detail

Unilateral

Functions

N/A

Intensity

N/A

Bearing

N/A

Impact

N/A

Utilities

Weight

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