Eccentryx / Exercise Atlas / legs
Reverse lunge (DB)
DBs at sides, step back into a lunge, front knee tracks over toes, return.
Muscles
- Primary
- quads
- Supporting
- glutes, hamstrings
Mechanics
- Pattern
- squat
- Equipment
- dumbbell
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Quad and glute loading the front leg — back leg is a balance guide.
- Progression
- Add load or switch to a deficit (front foot elevated).
- Regression
- Bodyweight reverse lunge until balance and knee tracking are stable.
Watch for
- Front knee caving inward
- Torso leaning too far forward
- Back toes bearing weight instead of being a guide
Substitutions
- Bulgarian split squat
- Walking lunge
- Knee-over-toe step-up