Alternating Lunge
Quads·Beginner·Compound
Exercise guide
Dumbbell Reverse Lunge
The Dumbbell Reverse Lunge strengthens the glutes, quadriceps, and hamstrings while reducing knee stress compared to forward lunges.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Reverse Lunge
- 01
Hold a dumbbell in each hand at your sides.
- 02
Stand upright with feet hip width apart.
- 03
Step one leg backward.
- 04
Lower your hips until both knees are bent about 90 degrees.
- 05
Push through your front heel to return to standing.
- 06
Repeat on the opposite side.
Performance tips
Cues that matter
- Keep your torso upright throughout
- Step back far enough to maintain balance
- Lower under control instead of dropping quickly
Common questions
Frequently asked
What muscles does the Dumbbell Reverse Lunge work?
The Dumbbell Reverse Lunge primarily targets the Glutes. Supporting muscles include Quads, Hamstrings.
Is the Dumbbell Reverse Lunge a compound or isolation exercise?
The Dumbbell Reverse Lunge is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Reverse Lunge?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Reverse Lunge?
The Dumbbell Reverse Lunge is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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