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Strengthintermediate
Dumbbell Reverse Lunge
A reverse lunge with dumbbells builds single-leg strength and dynamic balance with the load held safely at the sides.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 8 each
- Intensity
- RPE 6
- Rest
- 60–90 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbell
Written exercise guide
Dumbbell Reverse Lunge
Set up
- Dumbbells at the sides, tall posture.
Movement cues
- 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.