At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Beginner |
| Movement pattern | Lunge |
| Primary muscle | Quads |
| Also works | Glutes, Adductors, Glute Med |
The movement, step by step.
- Stand with feet hip-width and dumbbells at your sides. Clear the space behind you before starting.
- Step one foot backward onto the ball of that foot, keeping some width between the feet.
- Bend both knees and lower the rear knee toward the floor while keeping the front foot fully planted.
- Press through the front leg and bring the rear foot forward to stand. Repeat on one side or alternate deliberately.
Technique cues
- Step back quietly and keep your balance before lowering.
- Let the front knee follow the toes.
- Return using the front leg rather than a jump.
Common mistakes
- Taking an overly narrow backward step and wobbling sideways.
- Pushing off aggressively from the back foot.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Reverse Lunge to Balance — National Academy of Sports Medicine (NASM).
- How To Reverse Lunge — PureGym.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Dumbbell - Reverse Lunge, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.