Exercise of the Day: A New Way to Lunge!

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.

Picture 1:

  • 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).

Picture 2.

  • Transfer dumbbell from your right hand to your left hand while pushing off your right leg.

Picture 3.

  • 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.


4 thoughts on “Exercise of the Day: A New Way to Lunge!

  1. There are a multitude of reasons why I absolutely love your style and blog. I’m a simple dude so I’ll just list them out:

    -Your depth of knowledge and passion
    – Showing that moving and being active is pretty cool and fun
    – Your pristine yard, lovely tulips and spiffy shrubbery

    There are many more as you can image! Be inspired as always and please take care. 🙂

    • Oh shucks, you are too kind (but don’t look too close at my yard (the grass is mainly moss).

      I love your blog as well – you know a thing or two about physical fitness and being active yourself! I always look forward to it.

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