Dumbbell reverse lunge
The reverse lunge with a dumbbell hanging in each hand: the NSCA's loaded reverse lunge, a step past stepping back with body weight.
Split squat and lunge family
Dumbbell reverse lunge
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Source-researched guide. Clinical review is pending.
How to move
- Stand tall with a dumbbell in each hand at the sides.
- Step one foot back and lower the back knee toward the floor, the front knee over the ankle.
- Drive through the front foot to bring the back foot in to standing, then change legs.
Form cues
- Keep the weight on the front foot.
- Lower straight down rather than leaning forward.
Practice and cautions
No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.
Sources and review status
Sources support the educational description; they do not establish that this exercise is suitable for you.
- NSCA Personal Training Quarterly · Strength training for the older client (split-stance and row progressions, simple to complex) ↗
- Wu 2020 · Loading devices and muscle activation in the squat and lunge (loaded squats above unloaded; J Sport Rehabil) ↗
- Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5
No variation is labeled clinically validated.
What it works
Muscles
Main: Quads, Glutes. Also: Hamstrings, Calves.
Anatomy: Sartorius, Quadriceps, Rectus femoris, Vastus medialis, Vastus lateralis, Gluteus maximus.
Equipment
A dumbbell
Level
Intermediate. See the easier and harder options above.
Workouts that use it
Pain guides that use it
Part of a staged plan, with when to get help first.
- Knee pain when lunging: the kneecap, the tendon, the back knee, stride and depth, and what helps
- Hip pain when doing lunges: the front of the hip, the joint, the outer hip, the groin and stride
- Lower back pain when doing lunges: the arch, the trunk lean, the back hip, stance and balance
- Groin pain when doing lunges: the inner thigh, side and long lunges, the back hip and a hernia
- Ankle pain when doing lunges: a pinch at the front, the back leg, the outer ankle and your stride
Guides that use it
Similar moves
3D demoBarbell lungeIntermediate · A barbell
3D demoDumbbell lungeIntermediate · A dumbbell
3D demoSmith machine lunge jumpAdvanced · Strength machine
3D demoBodyweight walking lungeIntermediate · No equipment
Kettlebell lunge pass-throughIntermediate · A kettlebell
3D demoBack squat with bandsAdvanced · A barbell + A bandBrowse more
Questions people ask
What muscles does the Dumbbell reverse lunge work?
Mainly the quads and glutes, with help from the hamstrings and calves.
What equipment do I need for the Dumbbell reverse lunge?
A dumbbell.
Is the Dumbbell reverse lunge good for beginners?
It is graded intermediate. If it is too hard right now, start with the Reverse lunge.
What is an easier alternative to the Dumbbell reverse lunge?
Try the Reverse lunge or the Walking lunge. Both are written steps in the same progression.
How do I make the Dumbbell reverse lunge harder?
Progress to the Barbell walking lunge or the Deficit reverse lunge (from a platform). Follow that guide’s technique and any stated timing.