Alternating Dumbbell Reverse Lunge
The Alternating Dumbbell Reverse Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. You'll need: dumbbells.
Required Equipment
Alternating Dumbbell Reverse Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Obliques
How to do the Alternating Dumbbell Reverse Lunge
Setup
Standing tall, hold a dumbbell in each hand with your arms fully extended by your sides. Keep your chest up, shoulders back, and core engaged.
Execution
From a standing position, step one foot backward, landing on the ball of your foot.
Simultaneously bend both knees to lower your hips towards the floor.
Ensure your front knee remains aligned with your ankle, and your back knee approaches but does not necessarily touch the floor.
Maintain an upright torso throughout the descending phase.
Push through the heel of your front foot to return to the starting standing position.
Alternate legs for each repetition.
Tips
Focus on maintaining balance and control throughout the movement.
Avoid leaning too far forward or backward.
Alternating Dumbbell Reverse Lunge FAQs
What muscles does the Alternating Dumbbell Reverse Lunge work?
The Alternating Dumbbell Reverse Lunge mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Alternating Dumbbell Reverse Lunge?
Dumbbells.
Is the Alternating Dumbbell Reverse Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Dumbbell Reverse Lunge go on?
It belongs on leg day in a push/pull/legs routine.
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