Legs
Front Rack Reverse Lunge
A reverse lunge with the dumbbells held up at your shoulders. Holding them there makes your core and upper back work to keep you tall, while your legs and glutes do the lunge.
- Works
- Quads, glutes, core, upper back
- Equipment
- A pair of dumbbells
- Load
- Medium to heavy
How to do it
- 1Stand tall with a dumbbell in each hand, one end resting on the front of each shoulder, elbows pointing forward.
- 2Step one foot straight back and land on the ball of your foot.
- 3Lower until your back knee is just above the floor, chest tall and elbows up.
- 4Push through your front foot to step back up to standing. Switch legs each rep.
Cues
- Elbows up and forward so the dumbbells stay on your shoulders.
- Ribs down and core tight, so you don't lean back.
- Push through your front heel to stand.
Common mistakes
- Elbows dropping. When they sink, the dumbbells pull you forward. Keep them pointing ahead.
- Leaning back to balance the weight. Keep your ribs stacked over your hips and your core braced.
- Short steps. Step back far enough that both knees can bend to about 90 degrees.
Easier
Hold the dumbbells at your sides instead, or go lighter.
Harder
Do all your reps on one leg before switching, or take 3 seconds on the way down.
Try it: 3 sets of 8 to 12 reps per side, alternating, or 30 seconds on and 30 off.
What does front rack mean with dumbbells?
It means holding the dumbbells at the front of your shoulders, elbows pointing forward, with one end of each dumbbell resting on your shoulder. The weight sits in front of you, so your core and upper back work harder to keep you upright.
