Dumbbell Reverse Lunge
Back knee nearly touches floor during step back
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Lunge · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Glutes Hamstrings
How to do it
- Stand tall holding a dumbbell in each hand at your sides.
- Step one foot backward far enough to lower your hips.
- Bend both knees until your back knee nearly touches the floor.
- Keep your front knee aligned directly over your ankle.
- Push through your front heel to return to the starting position.
- Repeat for all reps before switching to the other leg.
Common mistakes
- Letting the front knee cave inward.
- Taking a step that is too short.
- Leaning the torso too far forward.
- Allowing the back knee to slam into the ground.
Tips
- Keep your torso upright throughout the entire movement.
- Drive through the mid-foot of your front leg.
- Imagine dropping your back knee straight down like an elevator.
Details
- Base movement
- Lunge
- Load position
- At the sides
- Arms
- Both
- Legs
- Alternating
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Direction
- Backward (reverse)
