Muscles worked
What the dumbbell reverse lunge trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Pick the weights. Choose a pair of dumbbells you can hold at your sides for the whole set. Start light; balance, not leg strength, is usually the limit at first.
- 02
Stand tall. Feet about hip width apart, weight spread evenly through each foot, dumbbells hanging at your sides with palms facing in.
- 03
Brace. Take a breath into your belly, set your ribs down over your hips and keep your shoulders back. Look straight ahead.
- 04
Clear the space. Make sure you have a full stride of open floor behind you. Lifting shoes or flat shoes help; avoid very soft soles.
Step by step
How to do the dumbbell reverse lunge
- 01
Step back. Shift your weight onto one foot and take a long step straight back with the other, roughly two to three feet depending on your height, landing on the ball of the back foot. Keep your feet about hip width apart side to side, like standing on two rails.
- 02
Lower. Drop straight down under control, bending both knees, until your back knee is just above the floor. Both knees end up bent to about 90 degrees.
- 03
Check the bottom. Most of your weight sits in your front foot, with the whole foot flat and the knee tracking over your middle toes. A slight forward lean of your torso is fine.
- 04
Drive up. Push the floor away through the middle of your front foot and heel, straightening the front leg, and bring your back foot forward to land beside it.
- 05
Switch or repeat. Stand fully tall between reps. Either alternate legs, or do all the reps on one leg and then switch, keeping the rep count the same on each side.
Cues to say in your head
- Step back, drop straight down
- Weight in the front foot
- Knee over middle toes
- Back knee just above floor
- Push the floor away
- Stand tall between reps
Fix these first
Common mistakes
Stepping back too short
If your front heel lifts or your knee shoots far past your toes, step back farther so you can drop straight down.
Feet in a line, like a tightrope
Keep your feet hip width apart side to side as you step back. A narrow stance makes you wobble and tip.
Pushing off the back foot
The back leg is mostly for balance. Drive up through the front foot so the working leg does the work.
Front knee caving in
Keep the front knee pointing over your middle toes the whole rep. Go lighter until you can hold it there.
Slamming the back knee down
Lower under control and stop just above the floor. Dropping onto the knee bruises it and skips the hardest part of the rep.
Shoulders rounding under the dumbbells
Keep your chest up and shoulders back. If your grip or posture fails before your legs, use straps or try the goblet version.
Stay safe
Start with light dumbbells or bodyweight until you can step back and stand up without wobbling, and do your lunges on a flat, clear floor. If you get stuck at the bottom, lower your back knee gently to the floor, kneel, and set the dumbbells down at your sides rather than fighting through a twisted rep. With the overhead hold, bring the dumbbells down to your shoulders before you stop. Hold onto a rack or wall with one hand if balance is a problem. Stop if you feel sharp pain in the knee or hip, or the knee gives way, and get it checked by a physio or doctor if it keeps happening.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3 to 4 | 5 to 8 per leg | 75–85% 1RM | 2 to 3 min |
| Muscle | 3 to 4 | 8 to 12 per leg | 65–78% 1RM | 1.5 to 2 min |
| Endurance | 2 to 3 | 15 to 20 per leg | 50–60% 1RM | 1 min |
| Technique | 2 to 3 | 6 to 8 per leg | 50–60% 1RM | 1 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
140–168lb
3 to 4 sets of 8 to 12 per leg reps, 1.5 to 2 min rest. The most common way to program it. Take sets close to failure while keeping the knee in line.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Dumbbell Reverse Lunge questions
What muscles do reverse lunges work?
Reverse lunges mainly work the quads and glutes of your front leg. The adductors and hamstrings help, and your calves, core and grip work to keep you steady.
Reverse lunge vs forward lunge: which is better?
Neither is better for everyone. The reverse lunge keeps your front shin more upright and is easier to balance, so it is usually kinder to the knees and a better place to start; the forward lunge asks more of the front leg to brake each step. Many people use reverse lunges as their main lunge and add forward lunges later.
Are reverse lunges easier on the knees?
For many people, yes. Stepping back lets you drop straight down with less forward knee travel and less braking on the front knee. If any lunge hurts, shorten the range or try step-ups, and get persistent pain checked.
How do you do a kettlebell goblet reverse lunge?
Hold one kettlebell by the horns close to your chest, elbows pointing down, then step back and lower exactly as you would with dumbbells. Keep the bell tight to your body so it doesn't pull your chest forward.
How far back should I step in a reverse lunge?
Far enough that both knees reach about 90 degrees at the bottom with your front foot flat, roughly two to three feet depending on your height. If your front heel lifts, step longer; if you feel a big stretch in the front of the back hip and lose balance, step shorter.
How many sets and reps of reverse lunges should I do?
Three sets of 8 to 12 reps per leg is a good default for most people. Go heavier for 5 to 8 per leg to build strength, or lighter for 15 or more as a finisher.
Train in Protocol
Log your dumbbell reverse lunge by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.