# Dumbbell Reverse Lunge

URL: https://heatsy.app/ex/dumbbell-reverse-lunge

Also known as: Dumbbell Rear Lunge, Dumbbell Backward Lunge, DB Reverse Lunge, DB Backward Lunge, Dumbbell Back Lunge, Dumbbell Reverse Lunges, DB Back Lunge, Dumbbell Step-Back 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](https://heatsy.app/ex/deficit-dumbbell-reverse-lunge)

## Alternatives

- [Barbell Reverse Lunge](https://heatsy.app/ex/barbell-reverse-lunge)
- [Walking Lunge](https://heatsy.app/ex/walking-lunge)
- [Bulgarian Split Squat](https://heatsy.app/ex/bulgarian-split-squat)