Dumbbell Reverse Lunge

Start

Finish

How to do it

Hold a dumbbell in each hand at your sides, step one foot back into a lunge until the rear knee is just off the floor, then push through the front heel to stand.

Muscles worked

Primary: quads · Also works: glutes, hamstrings, grip

Equipment

Dumbbells

Common mistakes

• Letting the dumbbells swing forward, which pulls the torso over the front thigh
• Taking a step so short the front knee shoots far past the toes
• Shrugging the shoulders up under the load instead of letting the arms hang long

Variations

• Hold a single dumbbell in the goblet position
• Step back onto a low plate for deeper range

Can't do this one? Swap it for

• Reverse Lunge
• Walking Lunge
• Bulgarian Split Squat
• Dumbbell Step-Up

Related exercises

• Barbell Back Squatquads
• Goblet Squatquads
• Bodyweight Squatquads
• Leg Pressquads
• Bulgarian Split Squatquads
• Walking Lungequads