Strength

Dumbbell Reverse Lunge

The Dumbbell Reverse Lunge strengthens your legs and glutes. Stepping back into the lunge improves balance and stability while enhancing lower body strength. Ideal exercise for your leg and buttock muscles.
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Dumbbell Reverse Lunge instructions
Step-by-step instructions
1
Stand tall holding a pair of dumbbells at your sides, palms facing inwards.
2
Take a large step backwards with one foot while keeping the other foot stationary.
3
Bend both knees, lowering your body down until your back knee nearly touches the ground. At the bottom of the movement, your front thigh should be parallel to the floor.
4
Push through your front heel to return to the starting position. Ensure your knees don't cave inwards.
5
Repeat the movement with the other leg. This completes one rep. Repeat the movement for the set number of reps.
Stand tall holding a pair of dumbbells at your sides, palms facing inwards.
Take a large step backwards with one foot while keeping the other foot stationary.
Bend both knees, lowering your body down until your back knee nearly touches the ground. At the bottom of the movement, your front thigh should be parallel to the floor.
Push through your front heel to return to the starting position. Ensure your knees don't cave inwards.
Repeat the movement with the other leg. This completes one rep. Repeat the movement for the set number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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