Dumbbell Reverse Lunge
Learn how to perform Dumbbell Reverse Lunge, a Legs exercise, with setup, breathing and common mistakes.
Dumbbell Reverse Lunge · Preview
Setup
Stand tall with a dumbbell in each hand, ready to step one foot back. Brace your abs, keep your torso upright, and make the front foot your base.
Start phase
Step one foot back and lower while keeping your weight on the front foot. A reverse lunge usually puts less pressure on the front knee, so focus on staying quiet and stable through that foot.
End phase
Push through the front foot to return to your starting stance. Use the back foot only for light assistance and keep your torso upright rather than leaning back.
Target muscles
Feel the work in the glute and thigh of the front leg. Think of the front leg as driving the movement, not the leg stepping backward.
Common mistakes
Stepping too far back or leaning your torso backward can disrupt your balance. Stabilize a comfortable stride and upright torso before adding weight.
Breathing
Inhale as you lower and exhale as you rise. Using the same breathing pattern each rep also keeps your foot placement consistent.
Coach tip
Because it is easier to balance than a forward lunge, the reverse lunge is great for practicing alignment. Keep thinking about pushing the floor away with your front heel.
