# Reverse Lunge (Dumbbell)

> A lunge that steps backward while holding dumbbells to train the quads and glutes one leg at a time.

Page: https://fitnessie.app/exercises/dumbbell-reverse-lunge/
Type: Dumbbell · Squat
Demo video: https://fitnessie.app/demos/reverse-lunge-dumbbell/d54f0794e525c29b.mp4

## 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.

## References

- [StrengthLog: Reverse Dumbbell Lunge](https://www.strengthlog.com/reverse-dumbbell-lunge/)
- [Liftosaur: Dumbbell Reverse Lunge](https://www.liftosaur.com/exercises/dumbbell-reverse-lunge)