Dumbbell Reverse Lunge
Holding dumbbells at your sides, step backward into a lunge and drive back up through the front foot. Stepping back is easier on the knees than a forward lunge and loads the glutes a little more.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Adductors
- Gluteus Medius
- Sets
- 3
- Reps
- 8–12 each leg
- Rest
- 60–90s
How to perform
Starting position
Stand with feet hip-width apart, a dumbbell in each hand at your sides.
Step one foot straight back, landing on the ball of the foot.
Lower the back knee toward the floor, keeping most of your weight on the front leg.
Drive through the front heel to stand and bring the back foot forward to the start.
Alternate legs or finish all reps on one side.
Breathing: Inhale as you step back, exhale as you stand.
Coaching tips
Weight stays in the front foot
Back knee straight down
Slight forward lean of the chest
Common mistakes
Stepping back too short
Wobbling with the feet in a straight line
Dropping onto the back knee
Safety notes
Pad the floor or stop short if the back knee touches down.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.