Exercise · lunge
Dumbbell reverse lunge
Dumbbell reverse lunge is a beginner-friendly lunge movement that trains quads, glutes, done with dumbbells. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–12 reps, tempo 2-0-1.
The most common mistake is leaning forward and pushing off the back foot. If dumbbells or the movement itself doesn't suit you, Reverse lunge or Bulgarian split squat or Step-up or Band lateral walk cover the same pattern. It's usually held back for knee issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Dumbbells at sides, shoulders back | डम्बल बगल में, छाती बाहर, कंधे पीछे |
| 2 | Step back and lower under control | पीछे कदम रखो और कंट्रोल से नीचे |
| 3 | Push through the front foot; keep torso tall | आगे के पैर से धक्का, धड़ सीधा |
Equipment & who it fits
Needs dumbbells, rated beginner, held back for knee issues. Search "dumbbell reverse lunge" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Dumbbell reverse lunge work?
- Dumbbell reverse lunge primarily trains quads, glutes, using a lunge pattern with dumbbells.
- What's the most common mistake with Dumbbell reverse lunge?
- Leaning forward and pushing off the back foot
- What can I do instead of Dumbbell reverse lunge?
- The closest substitutes in this database are reverse lunge bodyweight, bulgarian split squat, step up, band lateral walk, which train the same pattern with different equipment.