Dumbbell Reverse Lunge: How-to, Tips & More
The Dumbbell Reverse Lunge is a beginner compound exercise for your glutes. You do it with dumbbells, one side at a time. It is a good fit when your goal is muscle growth.
Besides the glutes, it also works your quads, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Quads
Secondary
How to do the Dumbbell Reverse Lunge
- Stand tall with a dumbbell in each hand.
- Step one foot back and lower until your back knee is near the floor.
- Drive through the front foot to step back up.
- Alternate legs or finish one side first.
Dumbbell Reverse Lunge tips
- Stepping back is easier on the knees than stepping forward.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dumbbells
Type
Compound
Dumbbell Reverse Lunge alternatives
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Bodyweight Hip Thrust
Bench
Cable Glute Kickback
Cable machine
Frequently asked questions
What muscles does the Dumbbell Reverse Lunge work?
The Dumbbell Reverse Lunge mainly works your glutes, with help from your quads.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Reverse Lunge good for beginners?
Yes. The Dumbbell Reverse Lunge is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Reverse Lunge?
You need dumbbells.
Add Dumbbell Reverse Lunge to your program
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