Dumbbell Reverse Lunge

Starting position

1. Hold a dumbbell in each hand with your arms by your sides, palms facing your thighs.
2. Stand tall with your feet hip-width apart and your weight spread across the whole foot.
3. Keep your shoulders back, brace your core lightly and look straight ahead.

Execution

1. Inhale and take a long step back with one leg, landing on the ball of the foot.
2. Lower straight down until both knees are bent to roughly 90° and the back knee nearly touches the floor.
3. Keep the front knee tracking over the toes, not caving in, and your torso close to upright.
4. Exhale, drive through the heel of the front foot and step back to the start.
5. Either finish all reps on one side or alternate — just keep the count equal on both legs.

Common mistakes

• Stepping back too short — the front knee travels far forward and the knee joint takes the load.
• Front knee caving in — extra stress on the knee ligaments.
• Leaning forward and rounding the back — the dumbbells pull your shoulders down and the lower back suffers.
• Slamming the back knee into the floor — knee injury and loss of control.

Beginner tips

• Learn the pattern without dumbbells first, holding onto a support for balance if needed.
• Keep your feet on hip-width "rails", not on a single line — balance gets much easier.
• Go heavier only when every rep is smooth and you're not wobbling.

Alternatives

• Dumbbell Lunges — the same movement stepping forward
• Dumbbell Bulgarian Split Squat — more glute emphasis and stability challenge
• Barbell Lunges — a barbell lets you load heavier