Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Calves, Glutes, Hamstrings
Target Muscle Group

Quads

Quads Muscle Anatomy Diagram

Dumbbell Rear Lunge Overview

The dumbbell reverse lunge is a dumbbell lunge variation and an exercise used to target the muscles of the quads, as well as the rest of the muscles of the leg.

The lunge is a foundational movement pattern that every lifter should strive to master.

Dumbbell Rear Lunge Instructions

  1. Set up with your feet shoulder width apart and hold a dumbbell in each hand by your sides.
  2. Step back with one leg and allow both knees to bend simultaneously.
  3. Descend until the back knee touches the floor.
  4. Drive through the front foot and extend the knee as you stand up fully and return to the starting position.
  5. Repeat for the desired number of repetitions.

Dumbbell Rear Lunge Tips

  1. Reverse lunges are a more advanced progression and should only be utilized once one has the requisite hip and core stability. In general, a proper single leg progression scheme might look like this:
    • Step Up
    • Split Squat > Front foot elevated
    • Reverse Lunge > Front foot elevated
    • Single Leg Squat to Bench
    • Lateral Lunge
    • Bulgarian/Rear Foot Elevated Split Squat (RFESS)
    • Single Leg Squat From Bench
    • Walking Lunge
    • Forward Lunge
    • Single Leg Skater Squat
    • Pistol Squat
  2. Don’t rush the progression scheme, earn the right to use every exercise and don’t neglect any of them.
  3. When you go to push back to the starting position, fight the urge to lead the movement with your shoulders by hyperextending at your spine. Instead, look to drive the movement via force from your lower body.
  4. In the bottom of the movement both of your legs should be at 90 degree angles at the knees.
  5. Keep in mind that with any sort of lunge or split squat pattern, if you want to emphasize the quads, focus on taking a slightly smaller step and drive  up through the ball of the foot.
  6. If you want to emphasize the glutes and hamstrings during any sort of lunge or split squat pattern, focus on taking a slightly larger step and drive up through the heel of the foot.
13 Comments
M
Posted on: Tue, 05/18/2021 - 14:25

Is there any substitute for this one? It hurts my knee and makes a loud noise when I hit the floor as well.

Danny
Posted on: Mon, 01/11/2021 - 18:21

Hello, do I do 4 sets of 10 with each leg? Or is it 10 reps with both legs, as in alternating?

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Abigail
Posted on: Tue, 01/12/2021 - 11:00

Hey Danny - which workout are you referring to?

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Abigail
Posted on: Mon, 01/18/2021 - 09:33

Most likely, yes. I can't know exactly unless I know which workout you're referring to.

Danny
Posted on: Sat, 01/16/2021 - 21:20

For the dumbbelll rear lunges, is it 4 sets of 10 each leg?

Trapper
Posted on: Tue, 08/04/2020 - 19:36

Is there a benefit to doing one side at a time or is it acceptable to alternate legs in the same set? Thanks!

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Yoshi
Posted on: Mon, 08/10/2020 - 11:24

Hey Trapper

When using lighter weights I recommend performing one side at a time. That will help to really load that muscle. When using heavier weights (performing with a barbell and plates) I recommend alternating legs.

Jose Contreras
Posted on: Tue, 07/14/2020 - 17:38

Any alternative to this? I'd really like to know for my workout.

mike
Posted on: Tue, 10/22/2019 - 03:52

My upper quad/groin area muscle pops when i do this, feel it still grabbing retrying months after..any stretch suggestions. thanks

Neer malhotra
Posted on: Fri, 08/16/2019 - 07:30

Nt able 2 do this exercise
It hurt my knees
Any substitute for rear lunge
Pls.tell

Catty
Posted on: Tue, 06/23/2020 - 15:11

Maybe a little late, but I have the same problem, and for me it helps putting my feet further apart, and not bending to far down

GP
Posted on: Sun, 11/15/2020 - 14:43

This is the most difficult one for me too. Try doing it without any weights first. Try going slow and not all the way down.

Dovah
Posted on: Tue, 11/24/2020 - 16:33

Same to me, I put a pillow on the floor so it don't hurt at least for me, I hope this help someone.