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dumbbell lunge Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Dumbbell or Barbell Reverse Lunge
Primary Muscles: glutes, quadriceps
Secondary Stabilisers: hamstrings, adductors, core
DEFAULT REP RANGE
8-12 reps
INTERVAL REST TARGET
90s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Step backward onto the ball of your rear foot while keeping your weight over your front leg.
- More knee-friendly than forward lunges due to reduced deceleration shear.
- Push through the front mid-foot to return to standing.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Dumbbell Bulgarian Split Squat
dumbbell • intermediate • Rest 120s
Same movement pattern Easier setup
Dumbbell Box Step-Up
dumbbell • beginner • Rest 90s
Same target muscles Easier setup
Dumbbell or Kettlebell Goblet Squat
dumbbell • beginner • Rest 90s