Reverse Lunges (Dumbbell)
GlutesCompoundLegsDumbbellsBeginner
The lunge stepping BACKWARD: the front leg loads the glute and quad with less knee stress than the forward step. Reps are counted PER LEG: if you log 10, that is 10 with each leg.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Stand with a dumbbell in each hand.
- 2.Step back and lower the rear knee toward the floor.
- 3.The front knee stays over the ankle.
- 4.Push through the front heel to return to the start.
- 5.Alternate or complete the set on one leg.
Common mistakes
- ●A rear step that is too short
- ●Tipping the torso forward without control
- ●Pushing off the rear leg instead of the front one
- ●Banging the knee on the floor
Proper technique
The FRONT leg does the work: the step back only sets the position. Upright torso with a slight hip hinge to load the glute. Lower with control, drive up through the heel.
Base exercise
← Dumbbell LungeVariants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus maximus
- Quadriceps
Secondary
- Hamstrings
- Adductors
- Core