Quads
Dumbbell Reverse Lunge
The Dumbbell Reverse Lunge is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: gluteus maximus 24%, quads (vastus lateralis) 15% and quads (vastus medialis) 13%.
How to do it
- Stand tall with the feet hip-width and a dumbbell in each hand at your sides.
- Step one foot straight back, landing on the ball of the foot.
- Lower until the back knee is just above the floor and the front thigh is parallel.
- Push through the front heel and bring the back foot forward to the start.
- Complete all reps on one leg, then switch.
Tips
- Step back far enough that the front shin stays near vertical.
- Keep the dumbbells hanging straight down beside the hips.
Common mistakes
- Leaning the torso back as you step.
- Letting the front knee drift inward.
- Tapping the back knee hard on the floor.
Muscles worked by the Dumbbell Reverse Lunge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Stepping back or a deeper range increases hip flexion. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Dumbbell Reverse Lunge alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Reverse Lunge work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, gluteus medius and quads (rectus femoris) assist.
Is the Dumbbell Reverse Lunge good for beginners?
Yes. The Dumbbell Reverse Lunge is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell Reverse Lunge?
For example the Barbell Reverse Lunge, Landmine Reverse Lunge and Pendulum Reverse Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Reverse Lunge harder?
Add weight or reps, or move on to the Barbell Reverse Lunge and Deficit Reverse Lunge.
Log your sets in Zulta
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