Exercise guide
Dumbbell Rear Lunge
The Dumbbell Rear Lunge, also called a reverse lunge, is performed by stepping backward while holding weights at the sides. The quadriceps, glutes, and hamstrings lower and raise the body while the calves support balance. The athlete returns to the original standing position between repetitions.
Training context
What is the Dumbbell Rear Lunge?
Stepping backward often makes it easier to control the front foot and balance than stepping forward. Step length changes how the hips and knees share the work.
The front knee may travel forward naturally. Keep it aligned with the foot and use a comfortable range instead of forcing the shin to remain perfectly vertical.
Technique overview
Step back far enough to create a stable stance
Stand tall with the dumbbells at the sides and step one foot behind you. Lower through both knees while keeping the front foot planted and the torso controlled. Push through the floor to return to standing. Alternate sides only after balance has been regained.
Treat this as an overview and use a range, pace, and setup you can control.