Single Arm Dumbbell Suitcase Ipsilateral Reverse Lunge

Instructions for proper form

1. Stand upright with feet hip-width apart, holding a dumbbell in your right hand down by your side (suitcase position). 2. Engage your core and maintain a straight posture. 3. Step back with your right leg into a lunge while bending both knees, ensuring your left knee stays above your ankle and does not extend past your toes. 4. Lower your body until your right knee nearly touches the ground, keeping the dumbbell close to your body. 5. Push through your left heel to return to the starting position. 6. Repeat for the desired number of repetitions and switch sides.

Common mistakes to avoid

1. Allowing the knee to extend past the toes while lunging. 2. Rounding the back or leaning excessively forward. 3. Not engaging the core, leading to an unstable posture. 4. Dropping the dumbbell or letting it swing away from the body. 5. Not stepping back far enough into the lunge or not returning fully to the starting position.

Benefits

Specific benefits of the exercise

1. Strengthens the quadriceps and stabilizes the knee joint. 2. Improves balance and coordination due to the single-arm load. 3. Encourages hip stabilization and core engagement.

Expected results and timeframe

With consistent training (2-3 times per week), you can expect improved lower body strength and stabilization within 4-6 weeks..

Who this exercise is best for

This exercise is best for novice individuals looking to build strength in the quadriceps, improve balance, and enhance functional movement patterns.

Scientific studies supporting its effectiveness

Research indicates that unilateral training, such as single-arm exercises, enhances muscle activation and can improve overall strength and balance (e.g., McCaw & Friday, 1996).

Variations

Beginner modifications

1. Perform the lunge without weights initially to master form. 2. Use a lighter weight to focus on stability and control. 3. Perform the exercise with a wider base of support if balance is a concern.

Advanced progressions

1. Increase the weight of the dumbbell gradually. 2. Add a twist at the bottom of the lunge to engage the obliques. 3. Perform the lunge on an unstable surface (like a Bosu ball) to further challenge balance and stability.

Integrations

Complementary exercises

1. Goblet squats. 2. Step-ups. 3. Bulgarian split squats. 4. Standing calf raises.

Super set recommendations

Pair with dumbbell rows or push-ups to work upper body strength while resting the lower body.

Sample workout routines

1. Warm-up: 5-10 minutes of light cardio followed by dynamic stretching. 2. Single Arm Dumbbell Suitcase Ipsilateral Reverse Lunge: 3 sets of 10-12 reps per side. 3. Goblet Squat: 3 sets of 10-12 reps. 4. Glute Bridges: 3 sets of 15 reps. 5. Cool down with static stretching.

Exercise combinations

Combine with unilateral shoulder presses or single-arm rows for a full-body strength workout.

Best time to do this exercise in your workout

This exercise can be performed in the strength segment of your workout, ideally after you’ve completed any dynamic warm-ups and before any high-intensity cardio or plyometrics.