Dumbbell reverse lunge: How to Do It, Muscles Worked

Step by step

Hold dumbbells at your sides, stand tall.
Step one foot back and lower your back knee.
Push through your front heel to return to standing.

What you should feel

Work in the front thigh and glute as you rise. Your front knee should not feel pinched.

Common mistake

Letting the front knee dive forward or inward; keep your weight on the front heel and knee over your foot.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Count the reps for each side.

Works

Quads Glutes

Helps

Hamstrings Inner thighs

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Bulgarian split squatQuads, Glutes

Walking lungeQuads, Glutes

Step-upQuads, Glutes

Reverse lungeQuads, Glutes

Split squatQuads, Glutes

Step-up (chair or stairs)Quads, Glutes

Questions

What muscles does the dumbbell reverse lunge work?

Dumbbell reverse lunge mainly works your quads and glutes. It also helps your hamstrings and inner thighs.

Can I do the dumbbell reverse lunge at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the dumbbell reverse lunge?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Dumbbell reverse lunge