Dumbbell Reverse Lunge
- Primary musclesQuads
- EquipmentDumbbell
- LevelIntermediate
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
Muscles worked
Primary muscles
Secondary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Dumbbell Reverse Lunge".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
4 stepsStand tall holding a dumbbell in each hand at your sides, with your feet hip width apart.
Step one foot back and lower until both knees are bent to about 90 degrees. Your front knee stays over your ankle.
Keep your torso upright and your back knee a little above the floor.
Push through the front heel to return to standing, then repeat on the other leg. Alternate legs for the planned reps.
Take a long enough step back so your front shin stays close to vertical.
To make it easier, hold one lighter dumbbell at your chest or use no weight.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.