How to do the Dumbbell Reverse Lunge
- Let the dumbbells hang at your sides and step back on one foot.
- Bend both knees while keeping your front foot flat.
- Push through the front foot to bring the rear foot forward.
Common mistakes
- Swinging the dumbbells as you step back.
- Letting the front knee drift inward as you stand.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Reverse Lunge · Bodyweight
- Dumbbell Walking Lunge · Dumbbells
- Banded Split Squat · Resistance bands
Frequently asked questions
What muscles does the Dumbbell Reverse Lunge work?
Primary muscle group: Quads. Secondary muscles: glutes, adductors, forearms.
How many reps should I do for the Dumbbell Reverse Lunge?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Dumbbell Reverse Lunge?
Compare the setup and equipment for these alternatives: Reverse Lunge, Dumbbell Walking Lunge, Banded Split Squat.