Reverse Lunge

Muscles worked by the Reverse Lunge

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

HamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Reverse Lunge

1. Stand holding dumbbells at your sides.
2. Step one leg back and lower your knee toward the floor.
3. Lower until your front thigh is parallel to the floor.
4. Push through your front heel to return to standing.
5. Repeat on both sides.

Form tips

• Keep the front knee tracking in line with your toes.
• Stay upright through the torso rather than leaning forward.
• Lower the back knee softly instead of dropping it to the floor.

At a glance

Reverse Lunge in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Lunge
• Barbell Reverse Lunge
• Dumbbell Lunge
• Kettlebell Lunge Press
• Kettlebell Offset Reverse Lunge and Press
• Kettlebell Rotational Lunge
• Lunge
• Banded Figure-4 Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "reverse-lunge",
  "name_en": "Reverse Lunge",
  "name_de": "Rückwärts-Ausfallschritt",
  "name_es": "Zancada Inversa",
  "description_en": "A lunge variation stepping backward for better knee stability.",
  "description_de": "Eine Ausfallschritt-Variante mit einem Schritt nach hinten für bessere Kniestabilität.",
  "description_es": "Una variación de la zancada que da un paso hacia atrás para mayor estabilidad de rodilla.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "hamstrings"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "leg_day",
    "shoulder_safe",
    "lower_back_safe",
    "no_axial_load",
    "knee_safe"
  ],
  "variation_group": "lunge",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand holding dumbbells at your sides.",
    "Step one leg back and lower your knee toward the floor.",
    "Lower until your front thigh is parallel to the floor.",
    "Push through your front heel to return to standing.",
    "Repeat on both sides."
  ],
  "instructions_de": [
    "Stehe mit Kurzhanteln seitlich am Körper.",
    "Mache mit einem Bein einen Schritt nach hinten und senke das Knie Richtung Boden.",
    "Senke dich, bis der vordere Oberschenkel parallel zum Boden ist.",
    "Drücke durch die vordere Ferse zurück in den Stand.",
    "Wiederhole auf beiden Seiten."
  ],
  "instructions_es": [
    "Párate sosteniendo mancuernas a los costados.",
    "Da un paso hacia atrás con una pierna y baja la rodilla hacia el suelo.",
    "Baja hasta que el muslo delantero quede paralelo al suelo.",
    "Empuja con el talón delantero para volver a la posición de pie.",
    "Repite en ambos lados."
  ],
  "tips_en": [
    "Keep the front knee tracking in line with your toes.",
    "Stay upright through the torso rather than leaning forward.",
    "Lower the back knee softly instead of dropping it to the floor."
  ],
  "tips_de": [
    "Halte den Oberkörper aufrecht und den Blick nach vorn.",
    "Achte darauf, dass das vordere Knie über dem Fuß bleibt.",
    "Mache einen ausreichend großen Schritt nach hinten, um stabil zu stehen."
  ],
  "tips_es": [
    "Da el paso atrás lo bastante largo para que la rodilla delantera no pase del pie.",
    "Mantén el torso erguido y las mancuernas pegadas al cuerpo.",
    "Completa el mismo número de repeticiones con cada pierna."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/reverse-lunge-start.webp",
      "peak": "images/flat/reverse-lunge-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "reverse-lunge");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.