Bird Dog
Quadruped is a bodyweight floor exercise that strengthens the abdominal muscles, lower back, glutes, thighs, and hamstrings.
INTERMEDIATE
Reverse Dumbbell Box Lunge
Reverse Dumbbell Box Lunge is a strength exercise that strengthens the quads, hips, hamstrings, and core. Performing the exercise with a box increases the range of motion and better targets the glutes.
Demonstration Video
Share Exercise
Target Muscles
Instructions
- Stand with both feet on the box, holding a dumbbell in each hand and arms fully extended at your sides.
- Push your chest forward and take a big step back, lowering your back knee to the floor, keeping your front shin as vertical as possible in the box. Return to starting position.
Tips
- Use a full range of motion. Lower yourself until your back knee almost touches the floor.
- Always keep your chest high and straight.
- Don't ride on your toes. Instead, keep your weight on your heels.
Alternative Exercises
Spotted an error or missing detail?
Report it here
so we can improve this exercise.
Author
We use cookies to improve your experience on our site. By using our site, you agree to our
cookie policy.