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Last updated February 2, 2026
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abductorsglutesadductorscalveshamstringsquadriceps
Reverse Lunge (Dumbbell)
Hold DBs. Step back into lunge. Keep chest up. Drive through the front heel to return to start.
Quick facts
- Type
- Strength
- Hypertrophy
- Medium
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
glutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Staggered
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- Ensure your shoulders are back and your core is engaged.
- Step 2Step Back
- Take a step back with your right foot, lowering your body into a lunge.
- Keep your left knee directly above your left ankle as you lower down.
- Step 3Lower Your Body
- Bend both knees to lower your body until your right knee nearly touches the ground.
- Maintain an upright torso and keep your core engaged throughout the movement.
- Step 4Push Back Up
- Press through your left heel to return to the starting position.
- Bring your right foot back to meet your left foot while maintaining control.
- Step 5Alternate Legs
- Repeat the movement by stepping back with your left foot into a lunge.
- Continue alternating legs for the desired number of repetitions.
- Step 6Finish the Exercise
- After completing your reps, stand tall with your feet hip-width apart.
- Carefully place the dumbbells down at your sides.