At a glance
- Main muscle
- Glutes
- Also works
- Quads
- Equipment
- Dumbbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- One side at a time
- Yes
- Weight step in Mitta
- 2 kg
How to do it
- Step far back.
- Weight on your front heel.
- Return under control.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
More stable and knee-friendly than the forward lunge, with a good glute stretch.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Walking Lunge · Dumbbell · rating A
- Bulgarian Split Squat · Dumbbell · rating A
- Dumbbell Step-Up · Dumbbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the dumbbell reverse lunge.
Let Mitta set the weight.
Mitta plans the dumbbell reverse lunge with a weight and rep target for every set, worked out from your last sessions.
Questions about the
dumbbell reverse lunge
What muscles does the dumbbell reverse lunge work?
The dumbbell reverse lunge mainly trains your glutes. Your quads help.
How many reps of the dumbbell reverse lunge should I do?
Mitta plans the dumbbell reverse lunge at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the dumbbell reverse lunge?
Good alternatives that train the same muscle are the walking lunge, Bulgarian split squat and dumbbell step-up.
Is the dumbbell reverse lunge good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the dumbbell reverse lunge have rating A?
More stable and knee-friendly than the forward lunge, with a good glute stretch.