Strengthintermediate

Dumbbell Reverse Lunge

A reverse lunge with dumbbells builds single-leg strength and dynamic balance with the load held safely at the sides.

Try AI form review free for 14 days

How to dose it

Sets: 3
Reps: 8 each
Intensity: RPE 6
Rest: 60–90 s

Bone load

Spine

Hip

Wrist

Equipment

dumbbell

Set up

1Dumbbells at the sides, tall posture.

Do this

Step back, lowering the back knee
Keep the chest up
Drive through the front heel to stand

Avoid this

Leaning forward
Short, unstable steps

Safety

Use a rail or wall for balance while learning.

Progress or regress

Make it easier

Make it harder

Barbell Reverse Lunge

Go to today’s session