Lower body · Glutes

Reverse lunge

How to do the dumbbell reverse lunge: stride length, knee position, muscles worked and how it differs from the forward lunge.

In the reverse lunge you take a long step backward and lower your back knee toward the floor. The working leg is the front one, which stays planted. That difference means the knee travels forward less and balance is easier than in a forward lunge.

Muscles worked

The glutes and quads of the front leg do most of the work. The adductors and glute medius stabilize the hip and knee.

How to do it

1. Stand tall with a dumbbell in each hand.
2. Take a long step back with one leg, landing on the ball of your foot.
3. Lower your hips until your back knee is a few centimeters from the floor. Your front knee stays roughly over your ankle.
4. Push through the heel of your front leg to return to the start.
5. Alternate legs or finish all reps on one side.

Common mistakes

• Stepping too short, which pushes the front knee forward.
• Torso collapsing forward.
• Pushing off the back leg to return.
• Front knee caving in.

Reverse or forward

• Reverse: more control, less knee stress and more glute work. Ideal for learning.
• Walking lunges: more demanding on deceleration and coordination.

Work in the 8–12 reps per leg range.

Precautions

It loads the ankle, knee and hip while you stand on one leg. With an ankle injury, choose machine exercises such as the hip thrust and the leg extension.

Alternatives with less joint load

They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.

• Machine hip thrust · Hip thrust
  • Hip
• Barbell hip thrust · Hip thrust
  • Hip
• Floor glute bridge · Hip thrust
  • Hip
• Cable glute kickback · Kickback / hip extension
  • Hip
  • Ankle

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.