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Dumbbell Front Rack Reverse Lunge
Dumbbell reverse lunge with weights held at shoulders targets quads, glutes, and hamstrings for lower body strength and balance; promotes upright posture and core stability as a knee-friendly unilateral exercise.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Obliques, Calves, Adductors, Traps, Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
6/10Rectus Abdominis, Transverse Abdominis
Obliques
5/10External Obliques, Internal Obliques
Calves
4/10Gastrocnemius, Soleus
Adductors
4/10Adductor Longus, Adductor Magnus
Traps
4/10Upper Traps
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet hip-width apart and clean two dumbbells to front rack position on shoulders, elbows high and pointing forward, core braced and chest up.
- Step back with one foot, landing on ball of foot with heel elevated.
- Lower hips by bending both knees until back knee hovers near floor and front thigh is parallel.
- Keep torso upright and front knee over ankle.
- Drive through front heel to extend knees and hips, returning to start.
- Bring back foot forward to meet front foot.
Coaching Tips
Form Cues
- Elbows high
- Chest tall
- Knees track toes
- Core tight
- Push through heel
Breathing
Inhale as you step back and lower; exhale as you drive up to stand.
Tempo
3-1-1
Range of Motion
Lower until front thigh is parallel to floor and back knee nearly touches ground; front shin stays vertical.
Safety
Safety Notes
- Avoid if acute knee or back pain
- Use lighter weight if balance issues
- Ensure stable footing to prevent slips
- Warm up shoulders for rack position
Spotting
Spotter can assist by supporting torso if heavy loads compromise balance; otherwise, perform in open space with safeties nearby.
Common Mistakes
- Leaning forward
- Front knee caving inward
- Partial depth
- Elbows dropping
When to Avoid
- Acute knee injuries
- Lower back strain
- Shoulder impingement
Flexibility Needed
- Adequate ankle dorsiflexion
- Thoracic extension for rack
- Hip mobility for depth
Build Up First
- Master bodyweight reverse lunge
- Basic front rack hold
- Unilateral balance control
Also known as
Front Rack DB Reverse Lunge, Dumbbell Reverse Lunge Front Hold, DB Front Rack Step Back Lunge
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