Reverse Lunges
beginner Compound
Primary Quads
Secondary
Glutes Hamstrings Core
Equipment
dumbbells
Table of Contents
Hold a dumbbell in each hand at your sides. Step backward with one leg, lowering your body until both knees form roughly 90-degree angles. Drive through your front heel to return to the starting position. Repeat on the same side or alternate legs each rep.
Pro Tips
- Stepping backward is easier on the knees than forward lunges because the front shin stays more vertical
- Keep your torso upright and core braced throughout the movement
- Start with bodyweight to learn the balance pattern before adding dumbbells
Variations & alternatives
Useful tools
Track Reverse Lunges in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
