Dumbbell Reverse Lunge

Lower Body Dumbbell Exercises Video Series

The dumbbell reverse lunge is the first of several fitness videos in the lower body dumbbell exercises series. This one works several lower body muscles.

The primary muscle targeted with this dumbbell exercise is the quadriceps.

These are the large muscles located at the front of your upper leg.

Other major muscles that are engaged during this workout include the hamstrings, gluteus maximus (your buttocks), the adductors (inner thighs) and the soleus in your calves.

The hamstrings and muscles in your calves act as stabilizers for the knee joint during this exercise.

Additionally the erector spinae and the quadratus lumbordum in the lower back as well as the gluteus medius and minimus help stabilize posture so are strengthened as well but to a lessor degree.

This one move will give you a great lower body workout.

Exercise #1 - Dumbbell Reverse Lunge

When doing this exercise, take the lunge to the point where you feel the strengthening without putting undue stress on the knees.
  1. Holding a dumbbell weight in each hand, place your arms by your side or place hands with weights on your hips.
  2. Start by standing with both feet together maintaining a good posture with head up and shoulders back. 
  3. Now stepping back with your right leg on your toe, bend down until the right knee is almost touching the ground.
  4. Return to starting position.
  5. Repeat this on the other leg.
  6. Continue alternating legs and do 10 to 20 reps for each leg.
Tips: Don't lean forward at the hip. When stepping back, don't let the knee cross the plane of the front toe.

Watch the video below to ensure you are doing the this move correctly. any additional notes here.


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the dumbbell reverse lunge on youtube.

« Previous Next  »



Additional Articles

Benefits of Dumbbell Exercises
Dumbbells are a great way to add resistance to your strength training. They come in different weights and types. Learn more about this type of exercise.

Resistance Band Exercises
Resistance bands are another type of equipment you can use to do your strength training. They are inexpensive and travel easy for when you go out of town.

Eating After Exercise
Be sure to give your body the nutrients it needs after a hard workout.