Reverse Dumbbell Lunges

Beginner Level of Difficulty

The reverse dumbbell lunge is a beginner lower body exercise. This is a challenging exercise that targets the quads, hamstrings and glutes.


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

reverse dumbbell lunges - step 1

Step 1

Start in a standing position with your feet shoulder width apart while holding the dumbbells at your side.

reverse dumbbell lunges - step 2

Step 2

Step back into a split lunge position making sure to keep your feet shoulder width apart, your back straight and your shoulders pulled back.

reverse dumbbell lunges - step 3

Step 3

Press your body back up to a standing position through the heel of your front foot and repeat.