Step backward into a single-leg lunge while holding dumbbells to load the lower body, emphasizing the quadriceps and glutes. Move in a controlled manner through the descent and rise.
How to do the Dumbbell Reverse Lunge#
- Stand upright with a dumbbell in each hand at your sides and feet hip-width apart.
- Take a controlled step straight back with one foot and lower your body until both knees are bent about 90 degrees.
- Keep your torso tall and your front shin vertical while tracking the front knee over the toes.
- Pause briefly at the bottom with weight distributed through the front heel.
- Press through the front heel to return to the starting position and repeat on the other leg.
Muscles worked#
Common mistakes#
- Taking too short a step and failing to get a deep back-knee bend.
- Leaning the torso forward instead of keeping an upright chest.
- Allowing the front knee to collapse inward.
- Pushing off the back foot instead of driving through the front heel.
Dumbbell Reverse Lunge vs other exercises#
Head-to-head breakdowns of muscles worked, loading, joint stress, and which one to pick for your goal.
