Dumbbell Reverse Lunge

Exercise Information

  • Alternative Names: Db reverse lunge
  • Type: Strength
  • Experience Level: Beginner, intermediate
  • Equipment: Dumbbell
  • Muscles Targeted: Quadriceps, glutes, hamstrings, calves
  • Mechanics: Compound
  • Average Number of Sets: 3-4, with 12-15 reps on each leg
  • Variations: Dumbbell offset reverse lunge, dumbbell deficit reverse lunge, dumbbell overhead reverse lunge
  • Alternative: Barbell lunge, smith single-leg split squat, dumbbell lunge

The dumbbell reverse lunge, a variety of the traditional reverse lunge, activates the major muscle groups of your legs while putting less stress on your knee joints. As with the reverse lunge, you need a step backward with a pair of dumbbells in your hands.

Dumbbell Reverse Lunge Exercise Information

  • Alternative Names: Db reverse lunge
  • Type: Strength
  • Experience Level: Beginner, intermediate
  • Equipment: Dumbbell
  • Muscles Targeted: Quadriceps, glutes, hamstrings, calves
  • Mechanics: Compound
  • Average Number of Sets: 3-4, with 12-15 reps on each leg
  • Variations: Dumbbell offset reverse lunge, dumbbell deficit reverse lunge, dumbbell overhead reverse lunge
  • Alternative: Barbell lunge, smith single-leg split squat, dumbbell lunge

How to do Dumbbell Reverse Lunge

Dumbbell Reverse Lunge

Push through the ball of your right foot to target your quadriceps and return to the standing position. You may press with the heels to work your glutes.

Db Reverse Lunge Tips

  • Make sure that you keep the torso from dropping forward.
  • While descending your body, do not push your knee forward beyond the toes.
  • You can do the exercise during the middle or latter half of your leg workout routine.

Variations

  1. Dumbbell Offset Reverse Lunge: Performed in the same way as the dumbbell reverse crunch except that you rest the dumbbells on your shoulders throughout the movement.
  2. Dumbbell Deficit Reverse Lunge: Involves placing your front foot on a box or a bench and then doing the dumbbell reverse lunge.
  3. Dumbbell Overhead Reverse Lunge: You hold the dumbbells in your hand above the head and then follow the steps of a reverse lunge.

Alternative Exercise

  • Barbell Lunge
  • Smith Single-Leg Split Squat
  • Dumbbell Lunge

Leave a Reply

Your email address will not be published. Required fields are marked *

Stay Connected

Get access to the latest health and fitness insights, tools and special offers to keep your career moving.