Exercise guide · Legs & Glutes

Dumbbell Reverse Lunge

Reverse lunges with dumbbells emphasize the front leg by stepping backward. Hold dumbbells at your sides, step back into a lunge, then drive through the front foot to return to standing.

Targets: Quads
Equipment: Dumbbell
Type: Compound

Step by step

How to do the Dumbbell Reverse Lunge

Stand tall with a dumbbell in each hand at your sides, feet hip-width.
Brace your core and step straight back with one leg onto the ball of the back foot.
Lower until both knees are roughly 90 degrees, front shin mostly vertical.
Keep your front knee over your mid-foot and torso upright.
Push through the front heel and mid-foot to return to the starting stance.
Alternate legs each rep or complete one side before switching.

Form cues

Step straight back, not crossing behind
Front knee tracks over toes
Dumbbells hang at your sides
Control the descent

Common mistakes

Short step back so front knee passes toes
Front knee collapsing inward
Leaning far forward or twisting the hips
Pushing off the back toes only

Muscles worked

Primary

Quads

Secondary

Glutes and Hamstrings

Safety: Start light and use a wall nearby for balance if needed. Stop if you feel sharp knee pain in the front knee.

Alternatives

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