Dumbbell Reverse Lunge – Quadriceps Exercise Guide with Photos

Muscles Targeted: The dumbbell rear lunge is a highly effective exercise to build up the gluteus maximus (muscles of the butt) along with the quadriceps (4 muscles on the front of the thighs) along with the hamstrings (back of the thighs). It’s a little different from the traditional front lunge, but it’s still very effective at engaging several major muscle groups and should be a movement that you include in your leg and butt workout routines.

Exercise Instructions: Stand with your feet about shoulder width apart and grab a dumbbell in each hand and let them hang at your sides. Begin by stepping back behind you with one leg just like you are taking the first step if you’re starting to walk backwards. The stride or level of lunge should be long enough to get a good stretch while maintaining balance throughout the range of motion. Lunge down and bring your knee to just above the ground (or barely touching it) and then bring your leg back up to the starting position and repeat the same movement with your opposite leg. You can also complete a full set of repetitions with the same leg before switching to the opposite leg. Be sure to keep your back upright with your shoulders back and chest out while looking straight ahead throughout the exercise.

Why This Exercise is Important: The reverse lunge is great because it’s a different take on the normal front lunge which hits the muscles of the lower body in a different way. This exercise puts more emphasis on the glutes and is amazing for toning and tightening the gluteus muscles of the butt. It also targets the back of the legs (hamstrings) which is a trouble area for a lot of people.

Things To Avoid: The main thing to avoid when doing reverse lunges is losing balance which could lead to injury. Always maintain an athletic stance and use a weight than you can easily handle when first starting out. You need to make sure you can complete the exercise with proper technique before moving onto using heavier dumbbells. Avoid lunging back too far to where you lose balance. You want to feel the pressure and tension on your quads, glutes and hamstrings. Avoid hunching your shoulders or rounding your back and make sure to keep your back flat, shoulders back and chest out.

Reps and Sets: Repetitions should be in the higher range of 12-15 reps per set. Heavy weight is not needed with reverse lunges so start off light before moving up in weight. Total sets should be around 3-6.

Other Exercises To Use: A few other great exercises to include are the traditional lunge (forward), dumbbell step-ups and walking lunges. These exercises will give you an incredible butt workout which will target your glutes extremely well!