Dumbbell exercise

Reverse Lunge (Dumbbell) form, muscles worked, and workout tracking

The dumbbell reverse lunge is a split-stance exercise in which the lifter steps backward into a lunge while holding dumbbells at the sides, loading the glutes and quadriceps of the stationary front leg. Lifters use it to build single-leg strength and size with less forward knee stress and better balance than the forward lunge, since the front foot stays planted and the movement is easier to control.

Reverse Lunge (Dumbbell) illustration

How to do Reverse Lunge (Dumbbell)

  1. 1Stand tall with a dumbbell in each hand at your sides and your feet hip-width apart.
  2. 2Brace your core, then step one foot backward far enough that both knees can bend to about 90 degrees.
  3. 3Inhale as you lower the back knee toward the floor, keeping your weight on the front foot and your torso upright or slightly inclined forward.
  4. 4Keep the front knee tracking over the toes and the front heel pressed down throughout.
  5. 5Exhale as you drive through the front foot to return to standing, then alternate legs or finish all reps on one side.

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Track Reverse Lunge (Dumbbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.