Dumbbell Reverse Lunge

Intermediate Level of Difficulty

The dumbbell reverse lunge is an intermediate lower body exercise that targets the quads, glutes and hamstrings.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

dumbbell reverse lunge - step 1

Step 1

Start in a standing position with your feet shoulder width apart while holding a dumbbell in each hand.

dumbbell reverse lunge - step 2

Step 2

Step back into a lunge position making sure to step long and wide enough that your hips and knees are 90 degrees at the bottom.

dumbbell reverse lunge - step 3

Step 3

Pull yourself back up to the starting position through your front heel.