Dumbbell reverse lunge

A compound exercise for the quads and glutes, with help from the adductors, hamstrings. Equipment: dumbbells.

Orbit

Drag to rotate

WorksQuadsGlutesAdductorsHamstrings

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Stand tall, a dumbbell in each hand.
Step back and lower the back knee
Push through the front heel to stand

Muscles worked

Dumbbell reverse lunge: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Adductors
Hamstrings

Equipment

Dumbbells

Alternatives

Exercises that train the same main muscles. See all dumbbell reverse lunge alternatives.

Barbell rear-foot-raised split squatBarbell, Squat rack and Flat bench
Barbell reverse lungeBarbell and Squat rack
Barbell reverse lungeBarbell and Squat rack
Barbell step-upBarbell, Squat rack and Plyo box or step
Barbell walking lungeBarbell and Squat rack
Bulgarian split squatDumbbells and Flat bench

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

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