How to Do the Perfect Dumbbell Reverse Lunge (Complete Guide)

Perfect Dumbbell Reverse Lunge Technique

The dumbbell reverse lunge targets the lower body while promoting proper hip and knee alignment. It is an excellent unilateral exercise for improving balance, stability, and strength. With correct form, you can effectively build muscle and reduce injury risk.

Step-by-Step Form Guide

1.Starting Position: Hold a dumbbell in each hand, arms fully extended at your sides, standing upright.
2.Step Back: Take a large step backward with one leg, lowering your hips until both knees are at 90 degrees.
3.Front Knee Tracking: Keep the front knee behind your toes and ensure it tracks over your foot.
4.Push Through Heel: Push through the heel of the front foot to return to standing position.
5.Alternate Sides: Repeat the movement by stepping back with the opposite leg.6.Breathing: Inhale as you lower into the lunge and exhale as you push back to the starting position.

Common Mistakes to Avoid

1.Allowing the front knee to collapse inward (valgus collapse).2.Overextending the step back, causing imbalance.3.Not keeping the chest upright or leaning forward.4.Not engaging the core for stability.5.Not controlling the descent or using momentum for the return.

AI Coaching Benefits

ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:

1.Postural Alignment: Ensures your spine and chest stay upright for proper technique.2.Knee Tracking: Monitors knee position to prevent injury.3.Step Depth and Stability: Optimizes the depth of the lunge for balance and muscle activation.4.Core Engagement: Focuses on maintaining a tight core for better stability.5.Controlled Movement: Helps reduce reliance on momentum for a more effective workout.

Perfect Dumbbell Reverse Lunge Technique

Step-by-Step Form Guide

Common Mistakes to Avoid

AI Coaching Benefits

Master Your Exercise with AI Coaching