Dumbbell Reverse Lunge

Quads, Glutes, HamstringsDumbbells

A fundamental leg exercise targeting the quads and glutes that is gentler on the knees than forward lunges while building single-leg balance.

How to do it

1Stand tall holding a dumbbell in each hand with your feet hip-width apart.

2Take a generous step backward with one leg and lower your hips straight down.

3Bend both knees to 90 degrees, stopping just before your back knee touches the floor.

4Keep a slight forward tilt in your torso while maintaining a natural spine curve.

5Drive hard through your front foot to return to the standing position.

Common mistakes

Letting your front knee cave inward, creating joint stress.

Taking too short of a step back, shoving the front knee too far forward and straining tendons.

Rounding your back, shifting work off your legs and onto your spine.

Breathing

Inhale as you step back and lower down, and exhale as you drive back up.

Make it harder or easier

To make it easier, do the lunges with body weight only.

To make it harder, use heavier dumbbells or pause at the bottom of each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.