Ipsilateral Load Dumbbell Rear Lunge 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Unilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Ipsilateral Load Dumbbell Rear Lunge is a dynamic lower-body exercise that primarily targets the quads, while also engaging the abs, adductors, calves, glutes, hamstrings, shoulders, traps, and upper back. It involves holding a dumbbell in the hand on the same side as the working leg, which challenges stability and balance as you step back into a lunge position. This unilateral movement helps strengthen the muscles on one side of the body at a time, improving lower body strength, coordination, and mobility. The exercise also promotes core activation for stabilization and upper body involvement to maintain posture throughout the movement.
How to Perform
Begin by standing with your feet positioned at shoulder width, holding a dumbbell in the hand of the same side as your forward leg.
Step backward with one leg, ensuring that both knees bend as you lower your body into the lunge.
Lower yourself until your back knee nearly touches the floor, keeping your torso upright and core engaged for stability.
Push through the front foot to straighten the knee, driving your body upward as you return to the standing position.
Repeat the movement for the desired number of repetitions, focusing on controlled motion and maintaining balance throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Reverse lunges are a more advanced variation that should only be performed once you've built sufficient stability in the hips and core. It’s important to progress gradually to prevent injury and ensure proper form.
A typical progression for mastering single-leg movements might look like this:
Step Up
Split Squat > Front foot elevated
Reverse Lunge > Front foot elevated
Single Leg Squat to Bench
Lateral Lunge
Bulgarian/Rear Foot Elevated Split Squat (RFESS)
Single Leg Squat From Bench
Walking Lunge
Forward Lunge
Single Leg Skater Squat
Pistol Squat
Take your time with the progression and only move to more advanced exercises once you're confident in your form at each stage. Avoid skipping steps or rushing through the progression.
When pushing yourself back to the standing position in a reverse lunge, focus on using your lower body to drive the movement rather than letting your shoulders and spine lead. Avoid hyperextending your back.
At the bottom of the lunge, ensure that both legs form 90-degree angles at the knees for proper alignment and to protect your joints.
To target the quads more effectively in any lunge or split squat variation, take a slightly smaller step and push through the ball of the foot as you rise.
For greater emphasis on the glutes and hamstrings, take a slightly larger step and focus on driving through the heel of your foot during the movement. This adjustment helps engage the posterior chain more deeply.
How Not to Perform
Avoid Leading with the Upper Body: Do not initiate the movement by leaning forward or extending your back excessively. Keep your torso upright and avoid letting your shoulders drive the movement. This can strain your spine and shift focus away from the target muscles.
Don’t Let the Front Knee Collapse Inward: As you lower into the lunge, make sure your front knee tracks in line with your toes. Do not allow it to cave in, as this can place unnecessary stress on your knee joint and reduce the efficiency of the exercise.
Don’t Overstep: Taking a step that is too large can lead to instability and may cause you to lose control of the movement. Keep the step at a moderate distance to maintain balance and focus on controlled motion, avoiding overextension.
Avoid Relying on Momentum: Do not swing your legs or use momentum to complete the lunge. Focus on a slow, controlled descent and ascent to ensure that your muscles are doing the work, rather than relying on inertia.
Don’t Let the Back Knee Touch the Floor Too Hard: If you lower your back knee too quickly or with too much force, it can lead to joint strain. Instead, lower yourself gently, maintaining control throughout the movement, without letting the knee slam onto the floor.
Avoid Hyperextending the Knee on the Front Leg: Ensure that the knee on your front leg does not extend beyond your toes as you push yourself back up. This can put undue pressure on the joint. Keep the knee aligned with your foot for proper tracking.
Don’t Look Down: Avoid looking down at your feet or the ground during the movement. This can throw off your posture and shift the focus away from the target muscles. Keep your head in a neutral position, with your gaze forward.
Avoid Excessive Speed: Speeding through the exercise reduces muscle engagement and can lead to improper form. Focus on deliberate and controlled movements, especially when pushing through the front foot and returning to the starting position.
Don’t Forget to Engage the Core: Failing to activate your core can cause instability and poor posture. Make sure to engage your abs and maintain a strong, stable torso throughout the movement to protect your lower back and support the rest of the body.
Don’t Neglect Proper Foot Placement: Make sure your foot is stable and planted firmly on the ground, with weight distributed evenly. Avoid letting the foot turn out or wobble, as this reduces stability and affects the efficiency of the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
