How to do the Dumbbell Reverse Lunge
Primary: Quads, Glutes · also works Hamstrings, Core, Forearms. Also called: DB reverse lunge, weighted reverse lunge.
Step by step
- 1
Stand tall holding a dumbbell in each hand at your sides.
- 2
Step one foot back and lower the back knee toward the floor.
- 3
Keep the front shin close to vertical and your torso upright.
- 4
Drive through the front heel to return to standing.
- 5
Alternate legs or finish all reps on one side.
Coaching cues
- Dumbbells hang straight down
- Front heel does the work
- Chest proud
Common mistakes
- Leaning forward under the weight
- Front knee drifting inward
- Short step back
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Reverse Lunge alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Reverse Lunge work?
Primary: Quads, Glutes. Secondary: Quads, Glutes, Hamstrings, Core, Forearms
How many sets and reps of Dumbbell Reverse Lunge should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Reverse Lunge?
Same movement pattern, different equipment: Reverse Lunge, Bulgarian Split Squat, Split Squat, Step-Up, Dumbbell Lunges, Dumbbell Lateral Lunge.
Is the Dumbbell Reverse Lunge good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.