Reverse Lunge

Lunges can be viewed as squats on one leg. Like the squat, it is a compound exercise that involves multiple joints. However, during lunges you barely need to lean forward from the waist. 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.

Rear lunge / reverse dumbbell 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 leg that remains in place. Try to keep it in the same position as you step backward with the other leg and then lower yourself. With the correct step length, both knees finish at a 90-degree angle. Important: Keep your feet shoulder-width apart throughout the movement. A common mistake is stepping too narrowly, making it much more difficult to maintain balance.
4
Push yourself upward by pushing straight up through your front leg and bringing the rear leg forward. Try to push forward as little as possible from the rear leg.
5
Repeat with the other leg.

Rear lunge / reverse dumbbell 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

Abdominals:

Rectus abdominis (straight abdominal 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

Rear lunge / reverse dumbbell lunge technique

Safety

The lunge may require practice in terms of execution and balance. Therefore, build up the weight gradually 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 open space. You can avoid this by stepping forward and back in place. This places even more pressure on the knee joint than standing up and stepping forward. It forces you to work more from the ball of the foot rather than pushing through the heels.

Reverse, or rear, lunges are performed less often, but may possibly be preferable more often.