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Dumbbell Balance Trainer Reverse Lunge
A lunge variation performed on a balance trainer while holding dumbbells, targeting the quads and glutes to build lower body strength and stability.
About Exercise
Equipment
Balance Trainer, Dumbbells
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abductors, Forearms, Calves, Abs
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abductors
5/10Glute Medius
Forearms
3/10Flexors
Calves
3/10Soleus
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds • Allow full recovery for stability.
How to Perform
Stand with your front foot centered on the balance trainer, holding a dumbbell in each hand at your sides, with your chest up and core engaged.
- Step back with your free leg, landing on the ball of the foot.
- Lower your hips until the front thigh is parallel to the floor and the back knee hovers just above the ground.
- Drive through the front heel to return to the starting position.
- Maintain an upright torso and control the weights throughout the movement.
- Complete all reps on one side before switching.
Coaching Tips
Form Cues
- Drive through heel
- Chest up
- Control the wobble
- Knee over toes
- Shoulders back
Breathing
Inhale as you step back and lower into the lunge; exhale as you drive back up to the start.
Tempo
3-1-1
Range of Motion
Lower until the front thigh is parallel to the floor and the back knee is near the ground without touching it.
Safety
Safety Notes
- Ensure the balance trainer is dry
- Drop weights safely if balance is lost
- Avoid if experiencing acute knee pain
Spotting
Self-spot by dropping the dumbbells to the sides if balance is compromised.
Common Mistakes
- Swinging the dumbbells
- Leaning torso forward
- Front knee caving in
- Rushing the tempo
When to Avoid
- Acute ankle sprains
- Severe knee instability
- Lower back injury
Flexibility Needed
- Ankle dorsiflexion
- Hip extension
Build Up First
- Proficient bodyweight balance trainer lunge
- Basic dumbbell lunge competency
Also known as
Dumbbell BOSU Reverse Lunge, Weighted Balance Trainer Reverse Lunge, DB Unstable Reverse Lunge
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