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Demo & instructions

Dumbbell Reverse Lunge

Also known as: DB Reverse Lunge, Dumbbell Step-Back Lunge

Instructions

Holding a dumbbell in each hand, you step backward into a lunge and return to standing. It trains each leg on its own and tends to feel smoother than stepping forward.

Movement: Lunge
Type: Compound
Level: Beginner
Typical range: 6–20 reps

Setup

1Stand tall with feet hip-width apart and a dumbbell hanging at each side.
2Pick a spot ahead of you to look at and lightly brace your midsection.

Execution

1Take a long step straight back with one foot and land on the ball of that foot.
2Bend both knees and lower until your back knee hovers just above the floor.
3Keep most of your weight on the whole front foot with your torso tall or leaning slightly forward.