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Dumbbell Ipsilateral Reverse Lunge
Unilateral reverse lunge holding a dumbbell on the same side as the front leg, targeting quads, glutes, and hamstrings for lower-body strength, hypertrophy, and stability.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Obliques, Abs, Calves
Popularity Score
6
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
6/10Biceps Femoris, Semitendinosus
Obliques
5/10External Obliques
Abs
4/10Rectus Abdominis
Calves
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand tall with feet shoulder-width apart, holding a dumbbell in the hand on the same side as your intended front leg, arm hanging naturally.
- Brace core and keep chest up.
- Step back with opposite foot into lunge.
- Lower until back knee hovers near floor and front knee is at 90 degrees.
- Drive through front heel to return to start.
- Bring back foot forward to stand.
- Switch sides after reps.
Coaching Tips
Form Cues
- Chest up
- Core braced
- Front knee tracks toes
- Drive through heel
- Stay upright
Breathing
Inhale as you lower into the lunge; exhale as you drive up through the front heel.
Tempo
3-0-1
Range of Motion
Lower until front thigh is parallel to floor, back knee near ground; front knee over ankle.
Safety
Safety Notes
- Avoid if acute knee pain
- Use lighter weight for balance issues
- Ensure stable footing
- Brace core to protect back
Spotting
Not typically required; use rack safeties for heavy loads if needed.
Common Mistakes
- Front knee caving inward
- Rounding back
- Leaning forward
- Slamming back knee down
When to Avoid
- Knee injuries
- Balance disorders
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
Build Up First
- Master bodyweight lunge
- Basic single-leg stability
Also known as
Single Arm Reverse Lunge, Ipsilateral DB Lunge, One Dumbbell Reverse Lunge, Same-Side Dumbbell Lunge
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