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Dumbbells Overhead Reverse Lunge

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Exercise Profile

Primary muscles:

Glutes, Quads

Secondary muscles:

Upper Back, Forearms

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Overhead Reverse Lunge Overview

The dumbbells overhead reverse lunge workout is designed to primarily engage the glutes and quads.

By holding dumbbells overhead, the workout adds resistance, intensifying the engagement of these targeted muscles.

The dumbbells also help improve stability and balance during the reverse lunge movement.

While the workout may indirectly activate auxiliary muscles, its main focus is on the glutes and quads.

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Dumbbells Overhead Reverse Lunge Instructions

  1. Stand with your feet hip-width apart, holding a dumbbell in each hand with your palms facing your body.
  2. Engage your core and keep your chest lifted as you take a step back with your right foot, lowering your body into a lunge position.
  3. As you lunge back, simultaneously raise both dumbbells overhead, extending your arms fully.
  4. Ensure that your front knee is directly above your ankle and your back knee is hovering just above the ground.
  5. Push through your front heel and return to the starting position, bringing your arms back down to your sides.
  6. Repeat the movement, this time stepping back with your left foot and raising the dumbbells overhead.
  7. Continue alternating legs and raising the dumbbells overhead with each lunge, maintaining a controlled and steady pace.

Dumbbells Overhead Reverse Lunge Tips

  1. Start by standing tall with your feet hip-width apart, holding a dumbbell in each hand, palms facing your body. This exercise is great for engaging your glutes and quads while also improving your balance and stability.
  2. Take a big step backward with your right foot, lowering your body into a lunge position. As you lower, make sure to keep your chest up, shoulders back, and core engaged. This will help you maintain proper form and prevent any unnecessary strain on your lower back.
  3. As you lower into the lunge, simultaneously raise both dumbbells overhead, fully extending your arms. This will not only engage your shoulders and triceps but also challenge your core stability. Keep your elbows slightly bent to avoid locking them out.
  4. Push through your left heel to return to the starting position, bringing your right foot back to meet your left. Make sure to keep your weight in your front heel and engage your glutes and quads to power yourself back up. Remember to maintain control throughout the movement to maximize the benefits.
  5. Repeat the movement on the other side, stepping back with your left foot. Aim for 8-12 repetitions on each leg, gradually increasing the weight of the dumbbells as you become more comfortable and confident. Don’t forget to breathe throughout the exercise, inhaling as you lower and

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