How To Do Dumbbell Reverse Lunge

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The dumbbell reverse lunge is a dumbbell lunge variation that is intended to target the quadriceps muscles as well as the rest of the leg muscles. Every lifter should try to master the lunge as a foundational movement pattern.


Instructions for Dumbbell Rear Lunges

  • Set yourself up with your feet shoulder width apart and a dumbbell at your sides.
  • With one leg, take a step back and bend both knees at the same time.
  • Descend until your back knee lands on the ground.
  • As you get up fully and return to the starting position, drive through the front foot and extend the knee.
  • Rep until you've reached the desired amount of repetitions.


Tips for Dumbbell Rear Lunges

Reverse lunges are a more sophisticated progression that should only be attempted once the hip and core stability is achieved. A proper single leg progression plan would look something like this:

  • Reverse Lunge 
  • Front Foot Elevated Step Up Split Squat 
  •  Front Foot Elevated
  • Bench Lateral Lunge to Single Leg Squat
  • Single Leg Squat From Bench Walking Lunge (RFESS) Bulgarian/Rear Foot Elevated Split Squat (RFESS)
  • Lunge Forward
  • Squat Pistol Squat Single Leg Skater

Don't speed through the progression plan; earn the right to use each exercise and don't skip any.

When returning to the starting position, resist the urge to hyperextend your spine and lead the action with your shoulders. Instead, use effort from your lower body to propel the action.

Both of your legs should be at 90 degrees at the knees at the bottom of the exercise.

If you want to stress the quads in any type of lunge or split squat pattern, focus on taking a little smaller stride and driving up through the ball of the foot.

Focus on taking a slightly larger step and driving up through the heel of the foot if you want to engage the glutes and hamstrings during any type of lunge or split squat routine.

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