Reverse Lunge to Knee Lift with Dumbbell (DB) Transfer
*To Perform Exercise:
- Start in a standing position with feet about hip distance apart.
- Abdominals pulled in.
- Chest lifted.
- Shoulders retracted and depressed.
- Hold a dumbbell in your right hand.
- Take a step backwards with your right foot while keeping weight on your left heel.
- Don’t let your left knee go past your toe.
- As you step back, stay tall (no leaning forward).
- Transfer dumbbell from your right hand to your left hand while pushing off your right leg.
- Lift knee as high as possible while keeping length through both sides of your waist.
- Hold position at least 2 full seconds to challenge core stability.
- You can extend your knee (kick forward) to increase difficulty.
- Reverse the motion, transferring the dumbbell back to your right hand while stepping back into the reverse lunge.
- Repeat 8-24 times (all depends on how heavy your weight is), then repeat with left leg.
- Increase the difficulty by standing on a balance tool.
This exercise with challenge legs, hips, glutes, and core. Love it!
*See your physician before starting any new exercise program.