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Dumbbell Reverse Lunge

A lunge stepping backward rather than forward, which spares the front knee and loads the glute strongly. A joint-friendly single-leg staple.

DIFFICULTY
Beginner
EQUIPMENT
Dumbbell
PRIMARY MUSCLES
Glutes · Quads
ALSO WORKS
Hamstrings · Adductors · Gluteus Medius
Dumbbell Reverse Lunge
HOW TO DO IT
  1. 01Stand tall with a dumbbell in each hand.
  2. 02Step one foot straight back and lower the back knee toward the floor.
  3. 03Keep the front shin vertical and the weight in the front heel.
  4. 04Drive through the front foot to stand and bring the back foot home.
  5. 05Repeat, alternating or finishing all reps on one side.
COACHING CUES
  1. 01Step back, sit the hips down.
  2. 02Front shin stays vertical.
  3. 03Push the floor away through the front heel.
COMMON MISTAKES
  1. 01Reaching the back foot too far and losing balance — step to a stable length.
  2. 02Letting the front knee drift inward — keep it over the foot.
  3. 03Pushing off the back toes to stand — drive from the front leg.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

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