Alternating Reverse Lunges
A lower-body strength exercise targeting the quads, glutes, and hamstrings, performed by stepping backward into successive lunges to build balance, stability, and unilateral leg strength.
INTERMEDIATE
Thrusters
Thrusters improve coordination, muscular endurance, and balance. They help you gain both upper and lower body strength by working the quadriceps, glutes, and shoulders. Thrusters can also help you develop a strong core.
Demonstration Video
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Target Muscles
Instructions
- Stand straight by placing your feet shoulder-width apart, hold a pair of dumbbells by the shoulders, and palms facing each other.
- Lower down your hips into a squat until your thighs are parallel to the floor. In one motion, extend your legs to stand up while raising the dumbbells above your head. Pause and lower the dumbbells to the starting position.
Tips
- Keep your feet on the floor throughout the exercise.
- Don't let your knees drop while you squat.
- Keep your chest up and core tight throughout the movement.
Alternative Exercises
Plank w Single Leg Raises
A stability-focused plank variation lifting one leg at a time to increase core engagement, glute activation, and balance demands.
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