Library / Glutes
Dumbbell or Barbell Reverse Lunge
Dumbbell · Lunge · Compound
GlutesQuadriceps HamstringsAdductorsCore Joint friendly
Default prescription & biomechanics
- Primary muscles
- Glutes, Quadriceps
- Secondary muscles
- Hamstrings, Adductors, Core
- Equipment
- Dumbbell
- Movement pattern
- Lunge (Push force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step 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.
Joint & safety considerations
No specific joint contraindications are flagged for Dumbbell or Barbell Reverse Lunge. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Lunge | Barbell swap | Barbell |
| Barbell Rear Lunge | Barbell swap | Barbell |
| Barbell Step Up | Barbell swap | Barbell |
| Bodyweight Forward Lunge Smaller Stance Upright Torso | Bodyweight swap | Bodyweight |
| Bodyweight Pulse Forward Lunge | Bodyweight swap | Bodyweight |
| Bodyweight Rear Lunge | Bodyweight swap | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.