Slider Single Arm Dumbbell Suitcase Contralateral Reverse Lunge

Instructions for proper form

1. Start by standing tall with your feet shoulder-width apart, holding a dumbbell in your right hand in a suitcase grip (down by your side). 2. Place a slider under your left foot. 3. Engage your core and ensure your shoulders are back and down. 4. As you begin the lunge, slide your left foot back on the slider while bending your left knee and lowering your body into the lunge position. 5. Keep your right knee aligned with your right ankle and your back straight. 6. Push through your right heel to return to the standing position and bring your left foot back to the starting position. 7. Repeat for the desired number of reps and then switch the dumbbell to the left hand to work the opposite side.

Common mistakes to avoid

1. Allowing the front knee to go beyond the toes or bowing inwards. 2. Leaning forward excessively during the lunge. 3. Not fully extending the leg when stepping back, resulting in improper lunge depth. 4. Overcompensating with the back leg, leading to poor form and instability.

Benefits

Specific benefits of the exercise

1. Targets the quadriceps while improving balance and stability. 2. Engages the core and enhances functional movement patterns. 3. Incorporates unilateral training which promotes muscle symmetry.

Expected results and timeframe

Consistent practice can lead to improved lower body strength, balance, and core stability within 4-6 weeks, along with noticeable muscle tone in the thighs..

Who this exercise is best for

This exercise is best suited for novice exercisers looking to strengthen their lower body and improve balance. It’s also effective for those rehabilitating from leg injuries under professional supervision.

Scientific studies supporting its effectiveness

Research indicates that compound movements incorporating unilateral training, like the lunge, enhance functional strength, balance, and coordination. Studies suggest a clear advantage in lower body strength progression through single-arm and single-leg exercises.

Variations

Beginner modifications

1. Perform the lunge without the slider, focusing on bodyweight only. 2. Use a lighter dumbbell or no weight at all for initial practice. 3. Reduce the depth of the lunge until comfortable.

Advanced progressions

1. Incorporate a twist with the upper body towards the lunging leg for added core engagement. 2. Perform the exercise with heavier weights for increased resistance. 3. Add a lateral slider movement after the reverse lunge for increased complexity.

Integrations

Complementary exercises

1. Bodyweight squats to build overall leg strength. 2. Plank variations for core stability. 3. Step-ups for functional leg and glute engagement.

Super set recommendations

Consider supersetting with goblet squats or standing calf raises to target multiple lower body muscle groups effectively.

Sample workout routines

1. Warm-up: 5-10 minutes of dynamic stretching. 2. Workout: 3 sets of 10-15 reps of Slider Single Arm Dumbbell Suitcase Contralateral Reverse Lunge, supersetted with 12-15 reps of goblet squats. 3. Cool Down: Static stretches focusing on the lower body.

Exercise combinations

Combine with slider hamstring curls to work the posterior chain and balance out the muscle engagement in the legs.

Best time to do this exercise in your workout

Best placed in the lower body section of your workout after warm-ups and before finishing with isolation exercises.