Dumbbell Reverse Lunge
A unilateral lower-body exercise with dumbbells that targets quads, glutes, and hamstrings to build strength, power, and stability; knee-friendly option that improves balance and corrects imbalances.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs, Obliques, Lower Back
Accessory Muscles
Forearms
Popularity Score
8
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
Hamstrings
7/10Biceps Femoris, Semitendinosus
Calves
4/10Gastrocnemius
Abs
4/10Rectus Abdominis
Obliques
3/10External Obliques
Lower Back
3/10Erector Spinae
Forearms
2/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing inward. Engage your core and keep shoulders back.
- Take a controlled step backward with one foot, landing on the ball of your foot.
- Bend both knees to lower your hips until your front thigh is parallel to the ground and back knee hovers above the floor.
- Keep your front knee over your ankle and torso upright.
- Drive through the front heel to extend both knees and return to start.
- Bring the back foot forward to meet the front foot.
- Alternate legs or complete reps on one side.
Coaching Tips
Form Cues
- Drive through front heel
- Keep torso upright
- Knees track over toes
- Core tight
- Step back controlled
Breathing
Inhale as you lower into the lunge, brace your core, and exhale as you drive up to stand.
Tempo
3-1-2
Range of Motion
Lower until front thigh is parallel to the floor, back knee inches from ground; front knee does not pass toes.
Safety
Safety Notes
- Avoid if acute knee pain
- Start with bodyweight if balance issues
- Consult physician for pre-existing conditions
- Use support for beginners
- Maintain knee alignment to prevent strain
Spotting
Spotting not typically needed; use rack safeties for heavy sets or hold support for balance.
Common Mistakes
- Front knee caves inward
- Torso leans forward excessively
- Back knee slams down
- Uneven step length
- Grip loosens on dumbbells
When to Avoid
- Acute knee pain
- Recent lower back injury
- Balance disorders
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
- Shoulder stability for holding weights
Build Up First
- Mastery of bodyweight lunge
- Basic hip hinge competency
- Core bracing technique
Also known as
Reverse Dumbbell Lunge, Dumbbell Step-Back Lunge, DB Rear Lunge
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