Dumbbell Reverse Lunge tutorial
The dumbbell reverse lunge is performed by stepping backward and places less stress on the front knee than a forward lunge. It strengthens the quads, glutes and hamstrings while improving balance, making it a good choice for beginners and for people who feel knee discomfort in forward lunges.
How to perform
- Stand tall holding a dumbbell at each side.
- Brace your core and shift your weight onto one leg.
- Take a long step backward with the other leg and land on the ball of the foot.
- Bend both knees until the back knee is near the floor and the front thigh is about parallel.
- Drive through the front heel to bring the back leg forward and return to standing.
- Repeat on the same leg or alternate sides.
Breathing: Inhale as you step back and lower, exhale as you return to standing.
Key tips
- Keep your torso upright and shoulders back.
- Keep the front shin roughly vertical.
- Lower under control without banging the back knee on the floor.
Common mistakes
- Stepping too short so the front knee shoots forward
- Losing balance by placing the feet on a single line
- Pushing off the back leg instead of the front leg
Safety: People with balance issues or knee pain should start without weights holding a support, or use a stationary split squat instead.
Legs (quads)Primary muscle
DumbbellEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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