Alternating Reverse Lunges
A lower-body strength exercise targeting the quads, glutes, and hamstrings, performed by stepping backward into successive lunges to build balance, stability, and unilateral leg strength.
BEGINNER
Dumbbell Alternating Reverse Lunges
A lower-body strength exercise adding dumbbells for increased resistance, targeting the quads, glutes, and hamstrings while improving balance, stability, and unilateral leg power.
Demonstration Video
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Target Muscles
Instructions
- Grab a pair of dumbbells and stand with your feet shoulder-width apart and your knees slightly bent. Your shoulders should be directly over your hips with your head and neck in a neutral position, and your chin should remain down throughout the movement. Distribute your weight evenly over your legs, from your toes to your heels, and hold your feet flat on the floor to create a stable position. Your arms should remain extended at your sides with a slight bend in your elbows.
- Keeping your spine in a neutral position, step back, bending your hips, knees, and ankles to lower your hips toward the floor until your back knee is an inch or two off the floor.
- At the bottom of the lunge, both legs should be at an angle of about 90 degrees, and your pelvis should be neutral. A second break at the end of the exercise.
- To start the upward movement, keep your chest high and plant your entire leg on the floor, using your glutes and quadriceps to return to an upright position. Repeat on the opposite side or on the same side for the desired number of repetitions.
Tips
- Make sure you go deep enough into the lunge. The back knee should almost touch the floor.
- Don't lean your body forward too much. Instead, keep your chest up.
- Don't let either knee bend inward.
Alternative Exercises
Dumbbell Reverse Lunge
Dumbbell Reverse Lunge improves hamstring and glute development. Dumbbell reverse lungs use a different range of motion than forwarding lunge exercises, which helps the development of your hamstrings and glutes, improving your balance.
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