Quads exercise
Reverse Dumbbell Lunge
Lunge stepping backward, easier on the knees.
- Primary muscleQuads
- Also worksGlutes
- EquipmentDumbbells
- TypeCompound
- MovementLunge
- LevelIntermediate
- Quads
- Glutes
- Dumbbells
How to do the Reverse Dumbbell Lunge
4 steps, in the order you do them.
- Stand tall with a dumbbell in each hand.
- Take a big step back and lower until both knees are at about 90°.
- Push through the front heel to return to the starting position.
- Alternate legs, or finish one side and then switch.
Muscles worked
Common Reverse Dumbbell Lunge mistakes
What goes wrong most often when you do the Reverse Dumbbell Lunge, and how to fix it.
The dumbbells drift forward as you lower and you lean over.
Let the dumbbells hang at your sides, in line with your shoulders and hips.
Your hips rotate toward the side of the leg going back.
Keep both hips facing forward as you step and as you lower.
Your step is so long that your hip extends and your back arches.
Shorten the step until you can lower with an upright torso and a relaxed back hip.
Alternatives to the Reverse Dumbbell Lunge
They work the quads with other equipment, including options for training at home.
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More quads exercises
Smith Machine Bulgarian Split SquatQuads · Machine
Reverse Barbell LungeQuads · Barbell and rack
TRX Pistol SquatQuads · Bodyweight and other
Pistol SquatQuads · Bodyweight
Frequently asked questions
What muscles does the Reverse Dumbbell Lunge work?
The Reverse Dumbbell Lunge works mainly the quads. It also works the glutes and the hamstrings.