Dumbbell Reverse Lunge

How to do the Dumbbell Reverse Lunge

The reverse lunge steps backward into a lunge instead of forward. Your front shin stays more upright and your balance is more stable, so many people find it kinder to the knees and a better place to start than the forward lunge.

Set up

1. 1Hold a dumbbell in each hand at your sides.
2. 2Stand tall with your feet about hip width apart.

The movement

1. 1Step one foot straight back and lower your back knee toward the floor.
2. 2Keep most of your weight on the front foot as you descend.
3. 3Stop with the back knee a little above the floor.
4. 4Drive through your front heel to return to standing, then repeat on the same side or alternate.

Cues

• Reach back with the foot
• Front leg does the work
• Hips stay level
• Tall chest

Common mistakes

Stepping back directly behind the front foot.

Keep your feet on hip-width tracks so you are not balancing on a line.

Pushing up with the back leg.

Keep the back foot light and finish the rep with the front leg.

Front knee caving inward.

Keep it in line with your second toe and slow the descent.

Also works: Adductors, Hamstrings, Glute medius, Core

Sets and reps

• For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
• For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
• Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

• Dumbbell Reverse Lunge DeficitDumbbell
• Barbell Reverse LungeBarbell
• Bodyweight Reverse LungeBodyweight
• Kettlebell Reverse LungeKettlebell
• Landmine Reverse LungeLandmine
• Reverse LungeBodyweight
• Smith Machine Reverse LungeSmith machine

Alternatives

Other exercises for the quads, for when the dumbbell is taken or you want a change.

• ATG Split SquatBodyweight
• Backward Sled DragSled
• Band SquatResistance band
• Barbell Anderson SquatBarbell
• Barbell Back SquatBarbell
• Barbell Box SquatBarbell
• Barbell Bulgarian Split SquatBarbell
• Barbell Cyclist SquatBarbell

Questions

What muscles does the Dumbbell Reverse Lunge work?

The Dumbbell Reverse Lunge mainly works the quads and glutes.

What equipment do you need for the Dumbbell Reverse Lunge?

A dumbbell.

How many sets and reps of the Dumbbell Reverse Lunge?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell Reverse Lunge?

ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.