Dumbbell reverse lunge
- Muscle group
- Legs
- Equipment
- Dumbbell
- Primary muscles
- Glutes, Quadriceps
- Secondary muscles
- Forearms, Hamstrings
- Stand holding a dumbbell in each hand at your sides with your feet hip-width apart.
- Step one foot back and lower your hips until your back knee is just above the floor.
- Drive through your front foot to raise yourself back to the starting position.
Tips
- Keep your front knee tracking over your second toe as you lower, rather than letting it drift inward or collapse toward the midline.
- Step back far enough that your front shin stays roughly vertical at the bottom of the movement, with your front foot flat on the floor.
- Hold the dumbbells with a firm grip and keep your arms hanging straight down throughout the movement so the weights do not swing forward or backward.
Common mistakes
- Pushing off the back foot to return to standing instead of driving through the front foot, which reduces the demand on the front leg.
- Leaning the torso excessively forward as the back knee lowers, causing the chest to drop toward the front thigh.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
