Back Lunges with Dumbbells (Reverse Lunges)

Stand up straight with a dumbbell in each hand. This will be your starting position. Take a step back with your right foot, leaving your left foot in place. While inhaling, sit down without bending at the waist and keeping your back straight. Hint: Don't let the knee of the leg that is in front go forward. It should remain on the same parallel with the feet. The shin of the leg that is in front should be perpendicular to the floor. Pushing off the floor with your feet, as you exhale, rise and return to the starting position. Push off the floor with your toe if you want to hit your quads and use your heel to push into your glutes. Perform the desired number of repetitions, then change legs. Warning: This exercise requires a good sense of balance. If you are doing this exercise for the first time or have trouble keeping your balance, try the exercise without a barbell using only your own weight as weights. Variations: There are several variations of this exercise. You can do lunges alternately, then with the right, then with the left foot. The starting position can be one in which one leg is already in front. In this case, you will only need to perform an up and down movement, lowering and rising with the weight. A more complicated version of the exercise is steps with a lunge. Instead of taking a step back after a lunge and returning to the starting position, you take a step forward again, thus alternating legs. Lunges can also be performed using a barbell on the shoulders.