Reverse Lunges with Dumbbells
Unilateral lower-body strength builder that is generally easier on the knees than forward lunges.
LegsIntermediateStrengthLunge
At a glance
| Muscles worked | Primary: quads & glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Lunge |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~39 kcal |
How to do it
- Stand holding dumbbells at the sides.
- Step one foot back into a reverse lunge, lowering until both knees are bent.
- Drive through the front heel to return to standing.
- Keep the torso upright and core braced.
- Alternate sides or complete all reps on one side first.
Equipment
- Dumbbells
Coaching tips
Benefits
Unilateral lower-body strength builder that is generally easier on the knees than forward lunges.
Common mistakes
Avoid letting the front knee cave or the torso lean excessively.
Make it harder
Increase dumbbell weight or add a forward lean for more glute emphasis.
Make it easier
Perform bodyweight only or reduce depth.
Breathing
Inhale as you step back, exhale as you drive up.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.