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Upper Legs · Dumbbell
Dumbbell Reverse Lunges Pulses
Dumbbell Reverse Lunges Pulses is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Dumbbell Reverse Lunges Pulses
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides, palms facing your body.
- Take a step backward with your right foot, lowering your body until your left thigh is parallel to the floor and your right knee is just above the floor.
- Perform two small pulses by slightly raising and lowering your body while maintaining the lunge position.
- Push through your left heel to return to the starting position, bringing your right foot back to meet your left. Repeat the exercise for the desired number of repetitions.
Form tips
- Keep your back straight and your core engaged throughout the exercise.
- Make sure your front knee does not extend past your toes to avoid putting strain on the knee joint.
- Maintain a steady, controlled motion to ensure proper form and balance.
Dumbbell Reverse Lunges Pulses alternatives
More quads exercises
Dumbbell Reverse Lunges Pulses FAQ
What muscles does Dumbbell Reverse Lunges Pulses work?
Dumbbell Reverse Lunges Pulses mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Dumbbell Reverse Lunges Pulses?
You need a dumbbell.
How many sets and reps of Dumbbell Reverse Lunges Pulses should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Reverse Lunges Pulses good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Reverse Lunges Pulses burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Reverse Lunges Pulses?
Other exercises for the quads include Barbell Lunges, Kettlebell Reverse Lunge, Lunge Pulses Bodyweight and Barbell Rear Lunges.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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