Dumbbell Reverse Lunge

Lunges could be considered single-leg squats. Like the squat, it is a compound exercise that involves multiple joints. However, during lunges, you hardly need to lean forward from the hips. The lower back and hamstrings therefore work relatively less hard, while more emphasis is placed on the quadriceps.

Lunges can be performed in different ways. In this variation, you perform the lunges with dumbbells as additional weight and step backward and return.

Dumbbell reverse lunge execution

1
Hold the dumbbells beside your body with relaxed arms.
2
Place your feet approximately shoulder-width apart.
3
Focus on the knee of the standing leg. Try to keep it in the same place as you step backward with the other leg and then lower yourself. With the correct step length, both knees end at a 90-degree angle. Important: Keep your feet shoulder-width apart throughout the movement. A common mistake is stepping too narrowly, which makes it much more difficult to maintain balance.
4
Push yourself up by driving straight upward through your front leg and bringing the back leg forward. Try to push forward as little as possible from the back leg.
5
Repeat with the other leg.

Dumbbell reverse lunge

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris)
Hamstrings

Glutes:

Gluteus maximus, medius and minimus

Pelvis:

Iliacus (hip flexor)
Psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdomen:

Rectus abdominis (rectus abdominis muscle)
Obliquus externus abdominis (external oblique muscle)
Obliquus internus abdominis (internal oblique muscle)
Transversus abdominis (transverse abdominal muscle, 'corset muscle')

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Dumbbell reverse lunge technique

Safety

The lunge may require the necessary practice in terms of execution and balance. Therefore, build up gradually regarding the weight and first practice without additional weight.
A common mistake is not placing the feet wide enough when stepping forward. This makes it much more difficult to maintain balance.

Which lunge?

As mentioned, lunges can be performed in different ways. Walking lunges have the practical disadvantage that you need free space. You can avoid this by stepping forward and back in place. This places even more pressure on the knee joint than coming up and stepping forward. It forces you to work more from the ball of the foot rather than pushing from the heels.

Reverse, or rear, lunges are performed less often, but may deserve preference more often.