Vidéos
Instructions
- Stand upright holding a dumbbell in each hand, arms extended overhead.
- Step backward with one leg and lower your back knee toward the floor.
- Keep your front knee above your ankle and maintain balance.
- Push through the front heel to return to the starting position.
- Repeat on the other side.
Technical Tips
- Engage your core throughout the movement.
- Avoid arching your lower back when holding the dumbbells overhead.
- Maintain a neutral spine and upright torso.
- Ensure both knees form 90-degree angles in the lunge.
- Move slowly to maintain control and balance.
Breathing Tips
- Inhale as you step backward and lower into the lunge.
- Exhale as you push back up to the starting position.
- Breathe steadily to maintain core stability.
Restrictions médicales
- Shoulder injuries or instability
- Lower back pain or spinal issues
- Knee injuries or post-surgery recovery
- Balance disorders or vestibular conditions
What muscles do dumbbell overhead reverse lunges work?
Dumbbell overhead reverse lunges primarily target the glutes, quadriceps, and shoulders while engaging the core, hamstrings, and back for stability.
Is the dumbbell overhead reverse lunge good for beginners?
This exercise is considered intermediate due to the balance and shoulder stability required. Beginners should master standard lunges first before progressing to the overhead version.
Can I do dumbbell overhead reverse lunges with shoulder pain?
If you experience shoulder pain, it is advisable to avoid overhead variations and opt for reverse lunges without weights or with front-loaded alternatives.
How many reps of overhead reverse lunges should I do?
Start with 2–3 sets of 8–10 reps per leg, focusing on form and control, and increase volume gradually as your stability improves.
The Dumbbell Overhead Reverse Lunge is a powerful full-body exercise that combines lower-body strength with upper-body stability and core engagement. This movement challenges coordination, balance, and muscular endurance by requiring the lifter to maintain dumbbells in a locked-out overhead position while performing a reverse lunge. It targets the glutes and quadriceps as the primary movers, while the overhead hold activates the shoulders and core muscles to stabilize the weight and maintain posture. Ideal for athletes and fitness enthusiasts, this exercise improves functional movement patterns and enhances joint stability. Incorporating the Dumbbell Overhead Reverse Lunge into your routine can help improve unilateral leg strength, correct muscle imbalances, and build total-body control, making it suitable for strength training, CrossFit, and functional fitness programs.