Step by step instructions, muscle activation and variants for the Dumbbell Reverse Lunge.
The dumbbell rear lunge (also called a reverse lunge) is a unilateral lower-body exercise performed by stepping one leg backward into a lunge while holding dumbbells at your sides. It builds strength and balance in the quadriceps, glutes, and hamstrings with less knee stress than a forward lunge.
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The Dumbbell Reverse Lunge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.