Lower body exercise
Reverse Lunge with Dumbbells
Lower bodyDumbbell1:29 demo
A dumbbell reverse lunge that builds leg strength and hip control, and often feels easier on the knees than a forward lunge.
How to perform it
Hold dumbbells at your sides.
Step slightly back, not too far.
Lower with your shoulder, hip and knee stacked.
Drive through the front foot to stand.
Coaching cues
- Short, controlled step back
- Keep the torso centred
- Stack shoulder, hip and knee
- Exhale as you stand
Make it easier
Use lighter dumbbells or bodyweight.
Make it harder
Increase the load or add a pause at the bottom.
What it trains
GlutesQuadsHamstringsCore stability
Programming
8–10 reps per side, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Keep exploring
More lower-body exercises
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