Dumbbell Reverse Lunges
Dumbbell reverse lunges are a dumbbell lower body exercise targeting the quadriceps, with engagement of the glutes and hamstrings. Stepping backward rather than forward reduces knee stress and challenges balance and unilateral leg strength.
How to do it
- Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- Step one foot straight back and lower your hips until both knees are bent at approximately 90 degrees.
- Keep your front knee directly above your front ankle and your torso upright.
- Push through your front foot to return to the starting position.
- Repeat on the other leg, alternating for the desired number of repetitions.
Form cues
- Step straight back and keep your feet hip-width apart.
- Lower your hips until both knees form roughly 90-degree angles.
- Keep your front knee aligned directly above your front ankle.
- Maintain an upright torso throughout the entire movement.
- Drive through your front heel to return to the starting position.
Breathing: Inhale as you step back and lower your body, and exhale powerfully as you push through your front foot to stand back up.
Common mistakes
- Stepping too narrowly makes it hard to balance and strains the knees.
- Leaning the torso too far forward shifts the work away from your legs and into your lower back.
- Letting the front knee cave inward places unnecessary stress on the joint.
- Taking a step that is too short prevents you from getting a full range of motion.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, abs.
Suggested sets & reps
Get fitter
3 sets × 10 reps per leg, rest 60 seconds
Lose weight
3–4 sets × 10–12 reps per leg, rest 45–60 seconds
Build muscle
3–4 sets × 8–10 reps per leg, rest 90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp knee or lower back pain, ease off or stop the movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why step backward instead of forward?
Stepping backward puts less direct stress on the knee joint and often makes it easier to keep your balance, especially for beginners.
Where should I feel this exercise?
You should primarily feel your quads working in the front leg, along with your glutes and hamstrings helping you push back up.
How heavy should the dumbbells be?
Start with light dumbbells or even body weight alone to master your balance before adding more weight.
How often can I do reverse lunges?
2 to 3 times per week is plenty for most beginners, allowing at least a day of rest between sessions.