Dumbbells Reverse Lunge (alternating)

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The dumbbells reverse lunge (alternating) workout primarily targets the quads and glutes.

By holding dumbbells in each hand, the exercise adds resistance to the movement, intensifying the workout.

While it also engages secondary muscles like the hamstrings and calves, the focus remains on the quads and glutes.

Stand tall with your feet hip-width apart, holding a dumbbell in each hand by your sides.
Take a step backward with your right foot, landing on the ball of your foot.
Bend both knees to lower your body into a lunge position, keeping your front knee directly above your ankle.
Push through your front heel to return to the starting position.
Repeat the movement with your left foot, stepping back and lowering into a lunge.
Continue alternating legs, performing the reverse lunge exercise with control and maintaining proper form.

Start by standing tall with your feet hip-width apart, holding a dumbbell in each hand.
Take a big step backward with your right foot, lowering your body into a lunge position.
Ensure your front knee is directly above your ankle, forming a 90-degree angle.
Push through your front heel to return to the starting position, then repeat the movement with your left leg.
Focus on engaging your quads and glutes throughout the exercise to maximize muscle activation.
Keep your core tight and maintain an upright posture to avoid straining your lower back.