Dumbbell Reverse Lunge

How to Perform the Dumbbell Reverse Lunge

Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides with a neutral grip.
Brace your core and keep your chest lifted with your shoulders pulled back.
Step one foot backward about 2-3 feet, landing on the ball of your back foot.
Lower your body by bending both knees until your back knee nearly touches the floor, creating two 90-degree angles at both knees.
Keep your front shin vertical and your torso upright throughout the descent.
Drive through the heel of your front foot to push yourself back up to the starting position.
Bring your back foot forward to return to the starting stance, then repeat on the other side.

Front knee collapsing inward during the lunge

Actively push your front knee outward to track over your toes throughout the movement.

Leaning the torso forward excessively

Keep your chest up and core braced, maintaining a vertical torso position throughout the lunge.

Taking too short a step backward

Step far enough back that both knees form approximately 90-degree angles at the bottom of the movement.

●Focus on driving through the heel of your front foot to maximise glute and quad activation.
●Start with bodyweight to master the movement pattern before adding dumbbells.
●Keep your gaze forward and slightly upward to help maintain an upright torso.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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