Reverse Lunge (Dumbbell)

A reverse lunge loaded with dumbbells held at the sides, emphasising the quads and glutes while training balance and unilateral strength.

Instructions

1. Stand upright with feet together, holding a dumbbell in each hand at your sides with a neutral grip.
2. Step backward with one leg, landing on the ball of the back foot.
3. Lower your body by bending both knees until the back knee nearly touches the floor and the front knee is at about 90 degrees.
4. Keep your torso upright and the dumbbells stationary at your sides.
5. Push through the front foot to return to the starting position.
6. Alternate legs, or complete all reps on one side before switching, depending on programming.

Tips

• Take a long enough step backward that the front shin stays close to vertical at the bottom.
• Keep the torso tall — leaning forward shifts work to the lower back.
• Drive through the whole foot of the front leg, with emphasis on the heel.
• Start with lighter dumbbells than you would use for a forward lunge — balance demand is higher.
• This variation is gentler on the front knee than forward lunges; good for lifters with knee sensitivity.