Dumbbell Reverse Lunge
Learn how to do Dumbbell Reverse Lunge with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Dumbbell Reverse Lunge is a Dumbbells exercise that primarily targets the Quadriceps, with secondary activation of the สะโพก. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Dumbbell Reverse Lunge
A lunge variation performed by stepping backward with dumbbells held at your sides, targeting the quads, glutes, and hamstrings.
💡 Instructions:
Stand tall holding a dumbbell in each hand, arms relaxed at your sides.
Step one leg back and lower your hips until both knees are bent at about 90°.
Keep your torso upright and your front knee over your ankle.
Push through your front foot to return to the starting position.
Alternate legs for each repetition.
⚠️ Common mistakes:
Letting the front knee travel too far forward.
Leaning the torso excessively forward.
Allowing the back knee to slam into the floor.
Losing balance due to a too narrow stance.
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Start Free TrialMuscles Worked by Dumbbell Reverse Lunge
Equipment
- Dumbbells
Calories Burned Doing Dumbbell Reverse Lunge
เครื่องคำนวณแคลอรี่
MET 5.5แคลอรี่ = MET × น้ำหนัก (kg) × เวลา (ชั่วโมง)
Quick Facts: Dumbbell Reverse Lunge
- Type
- Dumbbells exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- สะโพก
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Dumbbell Reverse Lunge
What muscles does Dumbbell Reverse Lunge work?
Dumbbell Reverse Lunge primarily targets the Quadriceps, with secondary engagement of the สะโพก.
How do you do Dumbbell Reverse Lunge correctly?
A lunge variation performed by stepping backward with dumbbells held at your sides, targeting the quads, glutes, and hamstrings. 💡 Instructions: Stand...
Is Dumbbell Reverse Lunge good for beginners?
Dumbbell Reverse Lunge has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Dumbbell Reverse Lunge?
Dumbbell Reverse Lunge requires: Dumbbells.
What are the benefits of Dumbbell Reverse Lunge?
Dumbbell Reverse Lunge strengthens the Quadriceps, engages the สะโพก.
What exercises are similar to Dumbbell Reverse Lunge?
Similar exercises to Dumbbell Reverse Lunge include Barbell Alternating Lunges, Barbell Bulgarian Split Squat, บาร์เบลฟรอนต์สควอท, Barbell Low-Bar Squat.
Is Dumbbell Reverse Lunge better than Barbell Alternating Lunges?
Both Dumbbell Reverse Lunge and Barbell Alternating Lunges target the Quadriceps. Choose based on your available equipment and training goals.
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