How to do the Dumbbell Reverse Lunge
Stand holding a dumbbell in each hand.
Take a big step back and lower until your back knee nearly touches the floor.
Keep your weight on your front leg and your torso upright.
Push through your front leg to return and switch legs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The front of your thighs straightens the knee. Squats, leg presses and lunges with deep knee bend build them; leg extensions isolate them.
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Reverse Lunge doesn’t suit your gym or your joints.
Train smarter
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