Dumbbell Reverse Lunge

The dumbbell reverse lunge is valuable for building strength in the quads, gluteus, hamstrings, and surrounding muscles. These muscles are essential for everyday tasks such as squatting to lift objects off the floor, climbing stairs, and walking. This exercise also engages the hip stabilizers and lower back, helping prevent back pain and injuries.

The dumbbell reverse lunge is extremely versatile. It is an effective part of a dumbbell leg workout or modified to use only body weight and performed anywhere. It is a great addition to a functional lower body strength routine or programmed into a heavier leg day routine.

The dumbbell reverse lunge is also highly beneficial for improving coordination and balance due to the reverse motion challenging proprioception. It also enhances the mind-muscle connection to engage the target muscles while staying upright. It also improves hip mobility and helps stabilize the core, making it a valuable addition to your routine.

How To Do

  1. Begin by selecting dumbbells that align with your fitness goals and experience.
  2. Stand with your feet hip-width apart, holding one dumbbell in each hand.
  3. Inhale and engage your core.
  4. Take a step back with your right foot, bending your left knee to a 90-degree angle. Don’t let your left knee extend over your left foot.
  5. Hold at the bottom movement for a count, squeezing your glutes and quads to engage fully.
  6. Exhale as you step your right foot back up to meet the left and return to the starting position.
  7. Repeat on the left side. Continue for the intended number of reps and sets for each side.

Tips From Expert

  • Engage your core throughout the full movement to reduce strain on the lower back.
  • Avoid swinging or using momentum to step up to maximize muscle engagement.
  • Ensure your bent knee does not extend over the foot on the same side.
  • Focus on contracting the quads and glutes when lowered to maximize the exercise's full benefit.
  • Perform a proper warm-up routine to loosen the muscles and raise the heart rate before beginning the workout.
  • Keep a straight back throughout and avoid bending forward or slouching the shoulders.

Optimal Sets and Reps

The table below provides instructions on the proper sets and reps for optimizing the inverted row.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Dumbbell Reverse Lunge

How to Put in Your Workout Split

The dumbbell reverse lunge can be programmed into a workout split in multiple ways, depending on your fitness level and training goal. It is a versatile exercise with a wide range of benefits. Below are some variations to combine them into your routine:

  1. Lower Body Workout — Dumbbell reverse lunges are great for building strength in the glutes, quads, and hamstrings. They can be added to a leg day routine with either dumbbells or body weight only. Program them along with hamstring curls, squats, and deadlifts for a targeted lower-body workout.
  2. Functional Full Body Strength — Dumbbell reverse lunges effectively improve functional strength as the movement resembles everyday activities like walking or climbing stairs. It also helps improve balance as the backward step challenges our center of gravity. This benefits the exercise as part of a full-body functional workout along with pushups, squats, and planks.
  3. Cool-Down Or Finisher — Dumbbell reverse lunges are an effective finisher to end a heavier leg day session with dumbbell glute exercises. They are also a beneficial cooldown to a lower-body or full-body session. Use light dumbbells or bodyweight only, and squeeze the glutes for engagement.

The correct loading recommendations will depend on your fitness level and experience. In the guide below, your one repetition maximum (1RM) refers to the maximum weight you can lift for one repetition. This can be carried out with the help of a personal trainer if needed.

  • Strength Training — 80%–100% of your 1RM.
  • Hypertrophy Training — 60%–80% of your 1RM.
  • Endurance Training — 40–60% of your 1RM.
  • Power Training — 80%–100% of your 1RM.

Primary Muscle Groups

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Quadriceps

The quadriceps are a group of muscles located at the front of the thigh. They are the prime extensors of the knee and play an active role in movements involving straightening the leg.

The quadriceps are prime movers during the dumbbell reverse lunge. They engage concentrically (muscle shortening) during the lowering phase and eccentrically (muscle lengthening) during the lifting phase. This movement pattern is used often during essential daily tasks like walking, jumping, and climbing stairs.

Studies looking at EMG data provide insight into the extent to which the lunge movement targets muscle groups. This exercise was found to elicit maximum voluntary contraction in the quadriceps of approximately 130%–140% when performed against resistance. This shows the exercise’s effectiveness in targeting the quadriceps.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Hip Abductors

Muscles located between your lower back and perineum. Consists of three muscle groups.

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Hip Adductors

Muscles located at the upper inside part of your legs between your quads and hamstrings.

Gastrocnemius

Muscles located at the back of your lower leg and consists of your calf. Starts just behind your knee and extends to your ankle.

Soleus

Muscles located behind your gastrocnemius sitting slightly deeper. Runs down your leg and connects with the gastrocnemius to make your Achilles tendon.

Iliopsoas

Muscles starting at your back, moving through your pelvis connecting just below your groin.

Gluteus

The gluteal muscles consist of three muscles located in the buttocks region: the gluteus maximus, gluteus medius, and gluteus minimus. They are crucial for daily movements involving the hips and thighs, like walking, lifting heavy objects, and climbing upstairs. They also actively support hip rotation and stabilization.

The dumbbell reverse lunge engages the gluteus maximus during both the lifting and lowering phases of the movement. It contracts to support the quadriceps and stabilize the pelvis in the lowering phase. It also supports the hamstrings in the lifting phase to push back up to standing.

To achieve the best results, focus on squeezing the glutes during both the lowering and lifting phases. This will ensure it engages appropriately and avoids the hamstrings taking over too much on the upward movement.

Hamstrings

The hamstrings are located at the back of the thigh and play an active role in many lower-body movements. They contribute to knee flexion (bending), hip extension (straightening), and external hip rotation (rotating the knee inward.

During the dumbbell reverse lunge, the hamstrings assist the glutes when lifting and extending (straightening) the hips. Throughout the exercise, they also stabilize the pelvis to maintain balance. They also work during the descent as they lengthen to control the movement.

The hamstrings are large muscles that exert maximum force during stepping, climbing, and walking. Focus on squeezing them when stepping back up to maximize engagement.

Iliopsoas

The iliopsoas muscle is a primary flexor of the hip joint. It connects the spine to the lower limbs and stabilizes the pelvis during many hip rotation movements. It is essential in daily movements like walking, running, and standing up from a seated position.

During the dumbbell reverse lunge, the iliopsoas muscle functions to flex the hip and lift the thigh. It also assists in trunk and spinal stabilization throughout the movement. This is important in maintaining proper posture and reducing lower back injury risk.

Gastrocnemius

The calf muscles are at the bottom of the lower legs. They originate below the hamstrings and above the ankles. They can be split into two main muscle groups — the gastrocnemius and the soleus.

Your calf muscles are essential during all movement patterns involving walking, running, jumping, and climbing. This makes strengthening them a key factor in maintaining ideal functional lower body strength.

The gastrocnemius is the large muscle of the two main groups and crosses both your knee and ankle joints. During the dumbbell reverse lunge, the gastrocnemius muscle engages when you lift back up to standing. It supports the hamstrings throughout the movement.

Soleus

The soleus muscle is the smaller of the two muscle groups, located underneath the gastrocnemius.

The soleus only crosses the ankle joint and activates more significantly when bending at the knee. During the dumbbell reverse lunge, your knees are bent during the lowering and lifting movements. Therefore, the soleus engages throughout the exercise along with the gastrocnemius to assist the hamstrings.

Hip Abductors

The hip abductors are a group of muscles on the outer side of the hip. They are made up of the gluteus medius, gluteus minimus and tensor fascia latae. Opposite of the adductors, the abductors mainly function to move the leg away from the body.

The gluteus medius is a key muscle responsible for hip abduction. It is active during the dumbbell reverse lunge to stabilize the pelvis when stepping backward. As a result, dumbbell reverse lunges are a great gluteus medius exercise for maximizing activation.

All three hip abductors support activities involving hip mobility and pelvic stabilization. They also help maintain knee alignment to reduce injuries caused by muscle imbalances. This makes the dumbbell reverse lunge extremely effective for strengthening these muscles.

Hip Adductors

The hip adductors are a group of muscles located on the inner thigh. They work to bring the leg toward the middle of the body. They are stabilizer muscles that support the glutes, hamstrings, and pelvis during extension and lifting movements. They are highly involved in daily activities requiring hip stability such as walking, running, and jumping.

During the dumbbell reverse lunge, the hip adductors stabilize the thighs and keep the knees from splaying out of alignment. They are in a supporting role and act to maintain stability, balance, and proper form throughout the exercise.

Equipment

Dumbbells

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Squat To Overhead Press

Dumbbell Lunge

Dumbbell Split Squat

Dumbbell Walking Lunge

Dumbbell Bulgarian Split Squat

Dumbbell Jumping Squat

Dumbbell Lunge With Bicep Curl

Dumbbell Step-Up

Dumbbell Side Lunge

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Barbell Squat

Bodyweight Squat

Bodyweight Bulgarian Split Squat

High Knees

Standing Quadricep Stretch

Burpees

Jumping Jacks

Lunges

Side Lunge

Who Should Do?

Athletes Involved In Running Sports

Athletes involved in sports like running, track, and soccer require strong glutes and hamstrings to power them forward. They must also focus on core strength and hip mobility to prevent injury while increasing power and speed.

Dumbbell reverse lunges are highly beneficial for these athletes because they encourage glute activation during running and jumping movements. This reduces the load on the hamstrings helping prevent hamstring overuse injuries. This exercise also engages the core and hip muscles to reduce lower back strain, leading to injury.

As an athlete, incorporating dumbbell reverse lunges into your routine has many benefits. It can be part of a lower-body workout or complement a dynamic warmup or cool down. They will increase glute activation during your sport, improving core stability and hip mobility to prevent injury.

General Fitness Enthusiasts

General fitness enthusiasts often focus on improving their functional strength while working towards a more aesthetically pleasing physique. The glutes and surrounding muscles are essential for performing everyday movements like standing, walking, and climbing stairs. They are also key to a defined and sculpted lower body, which is a goal for many fitness enthusiasts. 

Dumbbell reverse lunges are excellent for activating the glutes, hamstrings, and hip muscles. They help develop and build these areas for a more toned lower body.

As a general fitness enthusiast, program this exercise into a functional lower-body or full-body workout. They will help build lower-body strength and improve overall functional performance in daily activities involving walking, climbing, or jumping. 

Who Should Not Do?

Individuals With Lower Back Pain

Individuals with lower back injuries usually have difficulty engaging the back muscles and are prone to discomfort in that area. The dumbbell reverse lunge activates the muscles surrounding the vertebral column to keep the hips steady. This could exacerbate existing injuries, causing pain or delaying recovery. 

Individuals with existing lower back injuries could risk making their condition worse by attempting this exercise if the form is poor. Therefore, refrain from performing it if you have lower back pain before consulting with a physical therapist.

Individuals With Chronic Hip Conditions

Those with chronic hip issues should avoid exercises that require excess load or support from the hip muscles and joints. There may be muscle imbalances or chronic joint conditions that can lead to increased injury or pain when stressed.

The dumbbell reverse lunge engages the hip muscles and joints to stabilize the pelvis and the lower back. This could exacerbate chronic hip conditions. Consult with a physical therapist before performing this exercise if you have an existing or previous hip condition.

Benefits Of The Dumbbell Reverse Lunge

Builds Strength

The dumbbell reverse lunge is very effective as a strength-building exercise. It primarily targets the quadriceps, with secondary activation from the glutes, hamstrings, core, and hips. It promotes muscle strengthening and activation to maintain controlled movements when lowering and lifting your body.

The exercise mimics daily movements like running and walking which involve glute and quadricep activation. Targeting these muscles through progressive overload during this exercise will effectively build lower-body strength. Focus on squeezing the glutes throughout the movement to reduce the need for secondary muscle support. 

Incorporating this exercise into your routine is a valuable way to develop your lower body strength. This makes it a beneficial addition to a leg day or full-body session for increased muscle control, stability, and strength.

Enhances Flexibility

The dumbbell reverse lunge lengthens the lower back and hip stabilizers for improved spinal mobility and flexibility. It provides support to the vertebral column (spine) and stretches the hips and thighs. It also engages the abdominals to stabilize the lower back and torso.

By incorporating the dumbbell reverse lunge into your routine, you will strengthen the core, hips, and thighs. This increases flexibility in the lower-body muscles and also improves overall pelvic stability and strength. 

Improves Mobility

The dumbbell reverse lunge is effective as a hip and core stabilization exercise. A strong core provides better support to the vertebral column helping reduce load on the lower-back and prevent injury.  

This exercise also helps improve hip mobility by encouraging pelvic stability for increased strength. This has a direct impact on improving balance and mobility. It also helps reduce lower back strain, which can lead to pain and discomfort. 

If you experience back pain or discomfort, stop exercising immediately. Consult with a fitness professional before starting again to prevent further damage.

Frequently Asked Questions

What does the dumbbell reverse lunge do?

The dumbbell reverse lunge strengthens the lower-body muscles by replicating movements used in daily activities like walking and running. It also enhances hip mobility and flexibility for improved pelvic and spinal stability.

What muscles does the dumbbell reverse lunge work?

The dumbbell reverse lunge primarily activates the quadriceps (thigh) muscles. It also elicits secondary activation from the hips, glutes, and hamstrings providing support and stability to the prime mover.

Are reverse lunges better than lunges?

Both reverse lunges and traditional lunges are effective lower-body strengthening exercises. Reverse lunges create an added challenge as the backward step requires increased focus to maintain balance. Incorporating both workouts into your routine creates a beneficial stimulus for muscle growth.

Should I do the dumbbell reverse lunge every day?

It is not advised to perform dumbbell reverse lunges every day as this can lead to overuse injuries or strain. Therefore, program at least 48—72 hours of recovery time between workouts to allow the muscles to recover and rebuild.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Marchetti, P.H., Guiselini, M.A., Silva, Tucker, R., Behm, D.G. and Brown, L.E. (2018). Balance and Lower Limb Muscle Activation Between in-Line and Traditional Lunge Exercises. Journal of Human Kinetics, [online] 62(1), pp.15–22. doi:https://doi.org/10.1515/hukin-2017-0174.
  2. Calatayud, J., Vinstrup, J., Jakobsen, M.D., Sundstrup, E., Brandt, M., Jay, K., Colado, J.C. and Andersen, L.L. (2015). Importance of mind-muscle connection during progressive resistance training. European Journal of Applied Physiology, [online] 116(3), pp.527–533. doi:https://doi.org/10.1007/s00421-015-3305-7.
  3. Afonso, J., Brito, J., Abade, E., Rendeiro-Pinho, G., Baptista, I., Figueiredo, P. and Nakamura, F.Y. (2023). Revisiting the ‘Whys’ and ‘Hows’ of the Warm-Up: Are We Asking the Right Questions?. Sports Medicine, [online] 54(1), pp.23–30. doi:https://doi.org/10.1007/s40279-023-01908-y.
  4. Schoenfeld, B.J., Grgic, J., Van Every, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), p.32. doi:https://doi.org/10.3390/sports9020032.
  5. Richens, B. and Cleather, D.J. (2014). THE RELATIONSHIP BETWEEN THE NUMBER OF REPETITIONS PERFORMED AT GIVEN INTENSITIES IS DIFFERENT IN ENDURANCE AND STRENGTH TRAINED ATHLETES. Biology of Sport, [online] 31(2), pp.157–161. doi:https://doi.org/10.5604/20831862.1099047.
  6. Bordoni, B. and Varacallo, M. (2023). Anatomy, Bony Pelvis and Lower Limb: Thigh Quadriceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK513334/.
  7. Marchetti, P.H., Guiselini, M.A., da Silva, J.J., Tucker, R., Behm, D.G. and Brown, L.E. (2018). Balance and Lower Limb Muscle Activation Between in-Line and Traditional Lunge Exercises. Journal of Human Kinetics, [online] 62(1), pp.15–22. doi:https://doi.org/10.1515/hukin-2017-0174.
  8. Adel Elzanie and Borger, J. (2023). Anatomy, Bony Pelvis and Lower Limb, Gluteus Maximus Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK538193/.
  9. Afonso, J., Rocha-Rodrigues, S., Clemente, F.M., Aquino, M., Nikolaidis, P.T., Sarmento, H., Fílter, A., Olivares-Jabalera, J. and Ramirez-Campillo, R. (2021). The Hamstrings: Anatomic and Physiologic Variations and Their Potential Relationships With Injury Risk. Frontiers in Physiology, [online] 12. doi:https://doi.org/10.3389/fphys.2021.694604.
  10. Bordoni, B. and Varacallo, M. (2023). Anatomy, Bony Pelvis and Lower Limb, Iliopsoas Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK531508/.
  11. Tramer, J.S., Holmich, P. and Safran, M.R. (2024). The Iliopsoas: Anatomy, Clinical Evaluation, and Its Role in Hip Pain in the Athlete: A Scoping Review. Journal of the American Academy of Orthopaedic Surgeons, [online] 32(13), pp.e620–e630. doi:https://doi.org/10.5435/jaaos-d-23-01166.
  12. Bordoni, B. and Varacallo, M. (2023). Anatomy, Bony Pelvis and Lower Limb, Gastrocnemius Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK532946/.
  13. Lenhart, R.L., Francis, C.A., Lenz, A.L. and Thelen, D.G. (2014). Empirical evaluation of gastrocnemius and soleus function during walking. Journal of Biomechanics, [online] 47(12), pp.2969–2974. doi:https://doi.org/10.1016/j.jbiomech.2014.07.007.
  14. Glenister, R. and Sharma, S. (2023). Anatomy, Bony Pelvis and Lower Limb, Hip. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK526019/.
  15. Tsutsumi, M., Nimura, A. and Akita, K. (2021). Clinical anatomy of the musculoskeletal system in the hip region. Anatomical Science International, [online] 97(2), pp.157–164. doi:https://doi.org/10.1007/s12565-021-00638-3.
  16. Neto, W.K., Soares, E.G., Vieira, T.L., Aguiar, R., Chola, T.A., Sampaio, V. de L. and Gama, E.F. (2020). Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. Journal of sports science & medicine, [online] 19(1), pp.195–203. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039033/.
  17. Xiao, W., Soh, K.G., Mohd, Talib, O., Bai, X., Bu, T., Sun, H., Popovic, S., Bojan Masanovic and Gardasevic, J. (2021). Effect of Functional Training on Physical Fitness Among Athletes: A Systematic Review. Frontiers in Physiology, [online] 12. doi:https://doi.org/10.3389/fphys.2021.738878.
  18. Knezevic, N.N., Candido, K.D., Johan, Zundert, J.V. and Cohen, S.P. (2021). Low back pain. The Lancet, [online] 398(10294), pp.78–92. doi:https://doi.org/10.1016/s0140-6736(21)00733-9.
  19. Mauck, M.C., Aylward, A.F., Barton, C.E., Birckhead, B., Carey, T., Dalton, D.M., Fields, A.J., Fritz, J., Hassett, A.L., Hoffmeyer, A., Jones, S.B., McLean, S.A., Mehling, W.E., O’Neill, C.W., Schneider, M.J., Williams, D.A., Zheng, P. and Wasan, A.D. (2022). Evidence-based interventions to treat chronic low back pain: treatment selection for a personalized medicine approach. PAIN Reports, [online] 7(5), pp.e1019–e1019. doi:https://doi.org/10.1097/pr9.0000000000001019.
  20. Ahuja, V., Thapa, D., Patial, S., Chander, A. and Ahuja, A. (2020). Chronic hip pain in adults: Current knowledge and future prospective. Journal of Anaesthesiology Clinical Pharmacology, [online] 36(4), pp.450–450. doi:https://doi.org/10.4103/joacp.joacp_170_19.
  21. Kemp, J.L., Mosler, A.B., Hart, H., Bizzini, M., Chang, S., Scholes, M.J., Semciw, A.I. and Crossley, K.M. (2020). Improving function in people with hip-related pain: a systematic review and meta-analysis of physiotherapist-led interventions for hip-related pain. British Journal of Sports Medicine, [online] 54(23), pp.1382–1394. doi:https://doi.org/10.1136/bjsports-2019-101690.
  22. Plotkin, D., Coleman, M., Every, D.V., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A.D. and Schoenfeld, B.J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, [online] 10, pp.e14142–e14142. doi:https://doi.org/10.7717/peerj.14142.
  23. Suh, J.H., Kim, H., Jung, G.P., Ko, J.Y. and Ryu, J.S. (2019). The effect of lumbar stabilization and walking exercises on chronic low back pain. Medicine, [online] 98(26), pp.e16173–e16173. doi:https://doi.org/10.1097/md.0000000000016173.
  24. Lee, J. and Kim, J. (2022). Effects of an 8-week lunge exercise on an unstable support surface on lower-extremity muscle function and balance in middle-aged women. Physical Activity and Nutrition, [online] 26(4), pp.014–021. doi:https://doi.org/10.20463/pan.2022.0020.
  25. Dupuy, O., Wafa Douzi, Dimitri Theurot, Bosquet, L. and Benoit Dugué (2018). An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in Physiology, [online] 9. doi:https://doi.org/10.3389/fphys.2018.00403.
Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement