Dumbbell Reverse Lunge

Learn how to do Dumbbell Reverse Lunge with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5.5 Quadriceps Glutes Dumbbells

Dumbbell Reverse Lunge is a Dumbbells exercise that primarily targets the Quadriceps, with secondary activation of the Glutes. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do Dumbbell Reverse Lunge

A lunge variation performed by stepping backward with dumbbells held at your sides, targeting the quads, glutes, and hamstrings.


Instructions:


  • Stand tall holding a dumbbell in each hand, arms relaxed at your sides.

  • Step one leg back and lower your hips until both knees are bent at about 90°.

  • Keep your torso upright and your front knee over your ankle.

  • Push through your front foot to return to the starting position.

  • Alternate legs for each repetition.


Common mistakes:


  • Letting the front knee travel too far forward.

  • Leaning the torso excessively forward.

  • Allowing the back knee to slam into the floor.

  • Losing balance due to a too narrow stance.

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Muscles & equipment

Primary muscleQuadricepsSecondary muscleGlutes
EquipmentDumbbells

Calorie Calculator

MET 5.5
Estimated burn
190 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Reverse Lunge

Type
Dumbbells exercise
Primary muscle
Quadriceps
Secondary muscles
Glutes
MET value
5.5
Calories (30 min, 70 kg)
≈ 190 cal
Video quality
4K with male and female demonstrations

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FAQ: Dumbbell Reverse Lunge

What muscles does Dumbbell Reverse Lunge work?

Dumbbell Reverse Lunge primarily targets the Quadriceps, with secondary engagement of the Glutes.

How do you do Dumbbell Reverse Lunge correctly?

A lunge variation performed by stepping backward with dumbbells held at your sides, targeting the quads, glutes, and hamstrings. Instructions: Stand...

Is Dumbbell Reverse Lunge good for beginners?

Dumbbell Reverse Lunge has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Reverse Lunge?

Dumbbell Reverse Lunge requires: Dumbbells.

What are the benefits of Dumbbell Reverse Lunge?

Dumbbell Reverse Lunge strengthens the Quadriceps, engages the Glutes, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Reverse Lunge?

Similar exercises to Dumbbell Reverse Lunge include Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat, Barbell Low-Bar Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Reverse Lunge better than Barbell Alternating Lunges?

Both Dumbbell Reverse Lunge and Barbell Alternating Lunges target the Quadriceps. Dumbbell Reverse Lunge uses Dumbbells, while Barbell Alternating Lunges offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Alternating Lunges
MET 6

Barbell Alternating Lunges

  • Olympic Barbell
Barbell Bulgarian Split Squat
MET 6

Barbell Bulgarian Split Squat

  • Olympic Barbell
Barbell Front Squat
MET 6.5

Barbell Front Squat

  • Olympic Barbell
Barbell Low-Bar Squat
MET 6.5

Barbell Low-Bar Squat

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Barbell Lunges
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Barbell Lunges

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