Dumbbell Reverse Lunge

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Biceps Femoris
• Soleus

Holds

• Trapezius
• Rectus Abdominis
• Gluteus Medius

Equipment

• Dumbbells

Technique

1. Stand tall with a dumbbell in each hand at your sides, feet hip-width apart.
2. Take a long step backward with one leg and land on the ball of that foot.
3. Lower until your back knee nearly touches the floor.
4. Drive through the front heel to bring the back foot forward to standing.

Cues

• Keep most of your weight on the front leg.
• Stay tall with the dumbbells hanging straight down.
• Control the descent; do not drop.

Common mistakes

• Leaning far forward over the front leg.
• Pushing off mainly with the back foot.
• Letting the front knee drift inward.

Variations

• Deficit Dumbbell Reverse Lunge

Alternatives

• Barbell Reverse Lunge
• Walking Lunge
• Bulgarian Split Squat