Dumbbell Reverse Lunge Exercise Guide

The dumbbell reverse lunge is a [reverse lunge](https://www.masterclass.com/articles/reverse-lunge-guide) performed with additional weights to help you develop strength, power, and stability in your lower body. Perform the dumbbell reverse lunge in the standing position with a dumbbell firmly grasped in each hand and your feet set shoulder-width apart. Hold your torso upright and take a big step backwards, lowering your rear knee to the ground. Return to the standing position and repeat; alternate legs for a full leg workout. If you do not own dumbbells, you can perform this exercise with a kettlebell or barbell. For the dumbbell reverse lunge, begin with 2–3 sets of 8–12 repetitions on each side. Choose your weight, sets, and repetitions based on your ability to maintain good technique throughout all sets and repetitions. 1. Grab a pair of dumbbells and stand with your feet hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position, and your chin should remain tucked throughout the movement as if you were holding an egg under your chin 2. Evenly distribute the weight along your feet from toe to heel, and grip the floor with your feet to create a stable foot position. Your arms should remain long by your sides with a slight bend in your elbows. 3. Pre-tension your shoulders, hips, and engage your core. Your ribs should be down and your pelvis should be slightly tucked. 4. While maintaining a neutral spine, take a step backward by bending your hips, knees, and ankles to lower your hips toward the floor until your back knee is an inch or two from the ground. Your front foot should be neutral with your weight evenly disturbed along the entire foot, and your front knee should be directly over your second and third toe. Your rear hip should be over your rear knee, and you should be on the ball of your foot, with your heel off the ground. 5. At the bottom of the lunge, both of your legs should be roughly at 90 degrees, and your pelvis should be neutral. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any water out of the front, back, or sides of the bucket. 6. Pause for a second at the bottom of the exercise. 7. To begin the upward movement, keep your chest high and push your entire foot into the ground using your glute and quad to push back to an upright position. Emphasize pushing through your midfoot and heel while keeping your toes engaged. 8. Both legs should finish next to each other as you return to the starting position. At the end of each repetition, your shoulders should finish directly over the hips. 9. Repeat on the opposite side or the same side for desired number of repetitions. There are several notable benefits to practicing dumbbell reverse lunges: 1. __Dumbbell reverse lunges can strengthen your quadriceps__. The quadricep, located at the front of the thigh muscle, is a group of four muscles that equate to the strongest muscle group in the body. Strong quads help you maintain balance and increase your mobility. 2. __Dumbbell reverse lunges offer more stability__. If you suffer from knee pain or joint problems, dumbbell reverse lunges may be a safer, more comfortable alternative. 3. __Dumbbell reverse lunges improve hamstring and glute development__. Dumbbell reverse lungs use a different range of motion than forward lunge exercises, which helps the development of your hamstrings and glutes, improving your balance. Try these four variations of the dumbbell reverse lunge: 1. __Barbell reverse lunge__: The reverse lunge is a bodyweight and leg exercise that works muscle groups throughout your lower body. Hold a barbell for an added challenge. 2. __Reverse lunge with bicep curl__: Add a bicep curl to the reserve lunge movement to work your forearms. 3. __Bulgarian split squat__:The Bulgarian split squat, also known as the rear-foot elevated split squat, is a single-leg squat variation that uses your bodyweight to activate muscle groups throughout your entire body. 4. __Walking lunge__: The walking lunge is a bodyweight exercise that works multiple muscle groups throughout your lower body, including your hamstrings, quadriceps, glutes, hip flexors, and calves. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. The dumbbell reverse lunge is a strength-training exercise that can build lower body muscle and improve flexibility and balance.