Reverse Lunge (Dumbbell)

How to do it

1. Stand tall with a dumbbell in each hand at your sides.
2. Step back with one foot and land on the ball of it.
3. Lower until both knees are bent to about a right angle and your back knee hovers an inch or two off the floor.
4. Push through your front heel to stand back up.
5. Repeat with the other leg.

Key cues

• Dumbbells hang at your sides
• Torso upright, shoulders over hips
• Front knee stays over the ankle
• Push through the front heel

Common mistakes

• Leaning forward over the front leg
• Front knee pushing well past the toes
• Taking a step too short to reach a right angle
• Letting the back knee hit the floor

Muscles worked

Primary

Quads, glutes and adductors

Secondary

Forearms

Equipment

Dumbbells.

Variations

• Reverse Lunge (Kettlebell)

  Kettlebell · Squat

References

1. StrengthLog: Reverse Dumbbell Lunge
2. Liftosaur: Dumbbell Reverse Lunge