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Dumbbell Week
BeginnerDumbbellIn the weekly plan

Reverse Lunge

Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.

The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.

Muscles

Main target

  • Main target: Quads

Also works

  • Also works: Glutes
  • Also works: Hamstrings

In your week

How to do it

  1. Stand holding dumbbells at your sides.

  2. Step one foot back and lower until your back knee almost touches the floor.

  3. Keep your front shin close to vertical.

  4. Push through the front heel to return to standing, then switch legs.

Form tips

  • Stepping back is easier on the knees than stepping forward.

  • Take a big enough step that your front knee does not travel far past your toes.

Posture check

Run through these before the first rep.

Posture check

0 of 3 checked

Every rep

Lower 3s · Pause 1s · Lift 1s

Works the same muscles

Extra

Beginner · Dumbbell

Dumbbell Step-Up

  • Main target: Quads
  • Also works: Glutes
  • Also works: Hamstrings

Can stand in for Goblet Squat or Reverse Lunge

In the plan

Beginner · Dumbbell

Goblet Squat

  • Main target: Quads
  • Also works: Glutes
  • Also works: Abs

On Tue, Fri

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