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lunge
Dumbbell Reverse Lunge
Search GoogleDumbbell Reverse Lunge is a beginner lunge exercise using dumbbells. It primarily trains quadriceps and glutes. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- quadriceps, glutes
- Secondary
- hamstrings, core
- Equipment
- dumbbells
- Mechanic
- compound
Setup
- — Prepare the dumbbells and clear the movement area.
- — Set your stance, grip, and starting position before beginning dumbbell reverse lunge.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Step backward quietly, lower both knees under control, and drive through the front foot.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the lunge.
- — Step backward quietly, lower both knees under control, and drive through the front foot.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo dumbbell reverse lunge
Regressions
- — Supported or reduced-range dumbbell reverse lunge