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Quadriceps · Intermediate

Dumbbell Reverse Lunge

Dumbbell Reverse Lunge for lunge work focused on quadriceps.

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Dumbbell Reverse Lunge demonstration

Exercise overview

Training details

QuadricepsGlutesHamstrings

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall holding dumbbells at the sides.
  2. 02Step one foot backward and keep the front foot fully planted.
  3. 03Lower the back knee toward the floor while the dumbbells hang straight down.
  4. 04Keep the shoulders level and avoid letting the weights pull you forward.
  5. 05Push through the front foot to return to standing before the next rep.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Front Rack Reverse LungeRelated variationDumbbell SeeSaw LungeHarder progressionDumbbell Step Back Lunge and RowHarder progressionDumbbell Suitcase Reverse Lunge to Single Leg Romanian DeadliftEasier regressionReverse LungeRelated variationSingle-Leg Romanian Deadlift

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAlternating Dumbbell Forward LungeComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBand Single-Leg Romanian Deadlift with Single-Arm RowComparable substituteLateral Lunge with Heel TouchComparable substituteBody Weight Walking Lunge

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