How to do the dumbbell reverse lunge

Step by step

1. Grab a pair of dumbbells and stand tall.
2. Have your feet in a comfortable stance, bring your shoulders back, and engage your abs.
3. Take a breath and bring the right leg back, landing on the ball of the right foot. Immediately sink into a lunge by bending your front leg.
4. Descend until your front thigh is almost parallel to the floor and your rear knee is an inch or two from the floor. A good stride length is when your front shin remains relatively vertical (knee over ankle) as you descend.
5. Pause at the bottom and engage your front leg to bring yourself back to the top as you exhale.
6. Take another breath and lunge back with your left leg, landing on the ball of your left foot.
7. Keep alternating.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the dumbbell reverse lunge

• 6-Week Shred3 × 15
• Toned & Lean3 × 12

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.