Dumbbell Reverse Lunge

Exercise Summary
Primary Muscle(s) Quads
Secondary Muscle(s) Glutes, HamstringsAbductorsAdductors
Equipment Dumbbell
Emphasis Compound
Type Push

Dumbbell Reverse Lunge Instructions

  • Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
  • Hold a DB in each hand with a strong, vertical torso.
    • Chest up and eyes fixed straight ahead.
  • Step back, your foot just outside shoulder-width, and drop your back knee to the floor.
    • Your torso remains vertical, never crouching or leaning forward.
    • Don't let your low back arch/overextend.
  • The bottom position should feature the back knee behind your hip.
    • Front shin is relatively vertical.
  • Bring your back leg forward and stand up.


  • Keep this exercise light. Increase intensity by adding reps/volume.
  • Avoid slamming your back knee on the floor when you get tired.
  • Don't let your body fall forward or let excess weight be put on the balls of your feet.
  • Avoid 'rolling' or 'rocking' into the movement. Be strict with the execution. 
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