Home Exercises Reverse Dumbbell Lunges

Reverse Dumbbell Lunges

Exercise Tips

  • Keep your back straight
  • To maximize then burn, go down slowly and stand up quickly

Reverse Dumbbell Lunges

This exercise targets your glutes and provides a moderate to high cardio benefit. It also works your hamstrings.

Muscle Group

Gluteals (Glutes), Hamstrings


2 Days a Week to
3 Days a Week



Cardiovascular Benefit

Moderate to High

Muscle Group: Gluteals (Glutes), Hamstrings

Equipment: Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Glutes

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a dumbbell in each hand with an overhand grip, palms facing you. Hang your arms straight down by your sides.

  1. 1 Exhaling, take a step backwards about two feet with one foot, keeping your other foot stationary. Make sure you do not extend your front knee over the ankle, and keep your back leg bent at the knee.
  2. 2 Hold for a one count, then inhale and slowly step back to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set, then switch legs and repeat motions.