Reverse Lunges
A lower-body strength exercise stepping backward into a lunge, emphasizing glutes, quads, and balance while reducing knee stress compared to forward lunges.
INTERMEDIATE
Offset Dumbbell Reverse Lunge
Offset Dumbbell Reverse Lunge works for the major muscle groups in your lower half, including your quads, glutes, hamstrings, and calves.
Demonstration Video
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Target Muscles
Instructions
- Take the dumbbell and hold it in one hand next to the shoulder with a bent hand. Stand straight with your feet hip-width apart.
- Become back with your foot on the same side as dumbbells. Lower your body until your front knee is bent at least 90 degrees. Your back knee should almost touch the floor. Keep your body as vertical as possible, stop, then push the heel and return to the starting position as quickly as possible.
Tips
- Be sure not to allow your front knee to go beyond your toes. Instead, keep your shin as vertical as possible
- Don't let your front heel come off the floor, try to plant it like a stake into the ground
- Do not allow the weight to carry your torso forward. Instead, keep it as upright as possible
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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