Moves/DB transverse lunge with reaching

DB transverse lunge with reaching

ID: 902

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Exercise Types:
Lower Step, Aesthetic
Contraindications:
Knee Problems
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Quality of movement always takes priority over speed or load.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Control the step length on each rep — inconsistency loads unevenly.
  4. 4. Brace core before stepping; stability is set before the weight shifts.

Regression:

Use a split-squat with the rear foot elevated on a low surface to reduce the balance demand.

Progression:

Introduce a knee-drive at the top of the step to increase hip flexor and single-leg balance demand.

Common Problems:

Pushing off the back toe to assist the return — ensure all drive comes from the front heel.