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Reverse Lunge guide
The Reverse Lunge is a beginner-level compound dumbbell exercise that primarily targets the Quadriceps. Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the reverse lunge work?
The Reverse Lunge primarily trains the Quadriceps, recruiting the surrounding quads musculature and supporting muscles as a compound lift. Train it as part of a balanced quads routine.
How do you do the reverse lunge?
To do the Reverse Lunge: set up at the dumbbell with a stable, braced position — feet planted and core tight; take a grip or stance that lets your quads drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the quadriceps; avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the dumbbell with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your quads drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the quadriceps.
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common reverse lunge mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Reverse Lunge alternatives
Reverse Lunge FAQ.
What muscles does the Reverse Lunge work?
The Reverse Lunge primarily targets the Quadriceps, training the Quads as the main muscle group, along with supporting muscles as a compound movement.
Is the Reverse Lunge a compound or isolation exercise?
The Reverse Lunge is a compound exercise — it works multiple muscles and joints at once, so you can load it heavily.
What equipment do I need for the Reverse Lunge?
You need a dumbbell. Difficulty is rated beginner.
What are good alternatives to the Reverse Lunge?
Good quads alternatives include Barbell Back Squat, Goblet Squat, Leg Press.
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