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Strength Training

Dumbbell Reverse Lunge

The dumbbell reverse lunge is a backward-stepping lunge with weights at your sides. It trains your thighs and glutes one leg at a time while challenging balance.

  • Beginner
  • Compound
  • Moderate injury risk
  • Rest 1 min 30 sec
Video by Girls Gone Strong | Women's Health & Fitness on YouTube

How to do it

  1. Stand with your feet hip-width apart, holding a dumbbell at each side.
  2. Step one foot backward onto the ball of that foot.
  3. Bend both knees to lower your back knee toward the floor.
  4. Return to your starting stance by pushing through your front foot.

Form cues

  • Keep your front knee tracking over toes
  • Keep your ribs stacked over your hips
  • Let your arms hang quietly

Common mistakes

  • Stepping back on a tightropeKeep a sideways gap between your feet rather than placing them on one narrow line.
  • Front heel liftingAdjust your backward step length so your entire front foot stays planted as you lower.
  • Dropping into the bottomTake about two seconds to lower instead of letting gravity pull you down.

Safety

Heavy dumbbells or fatigue can make you lose balance during the backward step. Forcing depth or twisting under load can strain your knees, hips, or lower back.

  • Practice several unweighted repetitions before choosing your working weights.
  • Keep the floor behind you clear of weights and other obstacles.
  • Use a pain-free depth without striking your back knee on the floor.
  • End the set if you can no longer control your balance.

If you have ongoing knee, hip, or back pain, or difficulty balancing, use an unweighted version or seek guidance from a physiotherapist first.

Muscles worked

Front
Back

Primary muscles

  • Glutes
  • Quadriceps

Secondary muscles

  • Adductors
  • Core
  • Hamstrings

Equipment

  • Dumbbell

Sets and reps

Sets
2–3
Target
8–12 reps per leg
Rest
1 min 30 sec

Alternate legs between repetitions, counting each return to standing as one rep for that leg.

Variations

Easier

Harder

Workout plans with Dumbbell Reverse Lunge

Build muscle · intermediate

4-Day Upper Lower Workout Plan for Men Over 50

This muscle-building plan gives men over 50 a structured upper lower routine across 4 training days. Barbell lifts anchor the sessions, with dumbbell, cable and machine work alongside walking or cycling. It offers a clear schedule for lifters with intermediate training experience.

4 days / week · 60 min estimated · Barbell Collar, Olympic Flat Bench, Powerlifting Barbell, Weight Plate, Adjustable Bench, Dumbbell, Upright Utility Bench, Lat Pulldown Bar, Lat Pulldown Machine, Cable Column, Cable Rope Attachment, Treadmill, Power Rack, Rack Safety Supports, Barbell, Standing Calf Raise Machine, Exercise Mat, Upright Exercise Bike, Close-Grip Row Handle, Lat Pulldown / Low Row Station, Chest Press Machine, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise MachineExplore the plan