Dumbbell Reverse Lunge
Equipment Needed
About This Exercise
A weighted unilateral lower body exercise that targets the glutes, quads, and hamstrings by stepping backward into a lunge while holding dumbbells.
How to Perform
- 1
Setup
Stand tall with your feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing inward. Keep your chest up, shoulders back, and core engaged.
- 2
Step Back
Take a controlled step backward with one foot, landing on the ball of your back foot. Let the dumbbells hang naturally at your sides as you lower your body.
- 3
Lower Down
Continue lowering until both knees are bent at roughly 90 degrees and your back knee hovers just above the floor. Keep your torso upright and your front knee tracking over your toes.
- 4
Drive Back Up
Push through the heel of your front foot to drive yourself back to the starting position. Squeeze your glutes at the top and repeat on the same or alternate side.
Form Tips
- •Keep your torso upright throughout the movement - do not lean forward
- •Push through the heel of your front foot to return to standing
- •Let the dumbbells hang naturally - do not swing them
- •Keep your front knee tracking over your toes
Common Mistakes to Avoid
- •Leaning the torso too far forward under the weight
- •Letting the front knee cave inward or shoot past the toes
- •Taking too short a step back, crowding the stance
- •Swinging the dumbbells or using momentum to stand back up
Primary Muscles
Secondary Muscles
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