What should I feel during Reverse lunge (DB)?

Quad and glute loading the front leg — back leg is a balance guide.

What are common mistakes with Reverse lunge (DB)?

Front knee caving inward; Torso leaning too far forward; Back toes bearing weight instead of being a guide

How do I progress Reverse lunge (DB)?

Add load or switch to a deficit (front foot elevated).

What can I do instead of Reverse lunge (DB)?

Bulgarian split squat, Walking lunge, Knee-over-toe step-up

Reverse lunge (DB)

DBs at sides, step back into a lunge, front knee tracks over toes, return.

family=reverse lungepattern=squatforce=pushmechanic=compoundequipment=free_weight

Muscles

muscle emphasis · training guidance

quadsPRIME

glutes68

hamstrings56

Primary: quads
Supporting: glutes, hamstrings

Mechanics

Pattern: squat
Equipment: dumbbell
Geometry: 90° Alignment
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.

Common errors

Front knee caving inward
Torso leaning too far forward
Back toes bearing weight instead of being a guide

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

Dumbbells allow a longer range of motion and independent arm movement, which can reveal side-to-side differences.

Substitutions

Cyclist squat Same pattern: squat · Shared equipment: dumbbell
Goblet squat Same pattern: squat · Shared equipment: dumbbell
Front squat Same pattern: squat · Same equipment category: free_weight
Low-bar back squat Same pattern: squat · Same equipment category: free_weight
Back squat Same pattern: squat · Same equipment category: free_weight

See all 33 quads exercises in the Atlas

Progression ladder

Beginner / regression: Bodyweight reverse lunge until balance and knee tracking are stable.
Standard: Reverse lunge (DB)
Advanced / progression: Add load or switch to a deficit (front foot elevated).

Atlas metrics

Movement pattern: squat
Primary target: quads
Supporting muscles: glutes, hamstrings
Equipment: dumbbell
Joint geometry: 90° Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Reverse lunge (DB)?: DBs at sides, step back into a lunge, front knee tracks over toes, return.
What should I feel during Reverse lunge (DB)?: Quad and glute loading the front leg — back leg is a balance guide.
What are common mistakes with Reverse lunge (DB)?: Front knee caving inward; Torso leaning too far forward; Back toes bearing weight instead of being a guide
How do I progress Reverse lunge (DB)?: Add load or switch to a deficit (front foot elevated).
What can I do instead of Reverse lunge (DB)?: Bulgarian split squat, Walking lunge, Knee-over-toe step-up