StrengthIn review

Deficit Dumbbell Reverse Lunge

A reverse lunge from a low platform with a dumbbell in each hand.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Lunge
Modality: Strength
Difficulty: Intermediate
Mechanic: Unknown
Force: Unknown
Laterality: Unilateral
Impact: Low
Trains where: Gym
At home: No

How to do it

Set up

Use a stable box-step or weight-plate platform 5 to 10 cm high.
Stand on it with a dumbbell in each hand at your sides.

Do the rep

Keep the front foot on the platform and step the other foot backward to the floor.
Bend both knees and lower the rear knee toward the floor under control.
Push through the front foot and return the rear foot to the platform. Repeat before changing sides.

What counts as a rep

A rep counts when the rear knee lowers close to the floor and you return to a full stand on the platform. The front foot stays on the platform; count each side.

Breathing

Breathe in as you step and lower; exhale as you return to standing.

Cues

Keep the whole front foot on the platform.
Lower the rear knee under control.
Drive through the front leg.

Common mistakes

Pushing mostly from the rear foot
What you seeThe rear leg drives the body forward from the toes.
FixKeep pressure through the front foot as you stand.
Front-foot pressure keeps the working leg driving the return.

Stop the set if

Stop if you feel sharp pain.
Stop if the platform shifts or the front foot loses stable contact.
End the set when you cannot return to the platform under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Quadriceps · moderate confidence
Glutes · moderate confidence

Assisting

Adductors · moderate confidence
Hamstrings · moderate confidence
Deep core / trunk stabilizers · moderate confidence
Forearms and grip · moderate confidence

Equipment

Dumbbell + Box step or Weight plates

Use a stable, non-slip platform 5 to 10 cm high, made from a box-step or weight-plates. Do not use a bench.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 11, adapted from existing Allena records and the owner rules approved 2026-10-12 (#340). No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the owner rules; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_bulgarian_split_squat, the closest Wave 1 record. The draft carries no Wave 1 review evidence.
Technique uses 2 dumbbell(s). Load is logged in kg with load-and-reps only; the bodyweight variant is a separate record.
The CSV says squat. The record uses lunge, as the Wave 1 and batch 4 lunges.
The CSV says bilateral. The movement is unilateral and counts each_side, as the closest one-leg model.
The CSV bench-or-box becomes a required box-step or weight-plates any-of group for a low platform 5 to 10 cm high. Home stays no because neither item is a home item (rule 1). The owner must confirm the platform group and height.
Skill changes from CSV beginner to intermediate because the deficit adds depth (rule 3).
Failure cost moderate: the user must control the stop with dumbbells or on one leg (rule 3).
The draft counts a rep when the rear knee lowers close to the floor and the rear foot returns to the platform. The owner must confirm the depth and return standard; the front foot stays on the platform.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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