Reverse Lunge (Dumbbell)
Trains the hamstrings, with help from the glutes. You need a dumbbell. 3 of our free programs use it, across 13 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Reverse Lunge (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
3of our 50 programs use it
3×12–15the shape they run most (9 sessions)
1:30typical rest between sets
2open the session with it
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 60-Day Cut | Full Body B | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dumbbell Only Full Body | Full Body B | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Strong Curves (Beginner) | Workout B — Phase 2 | 3×10–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Reverse Lunge (Dumbbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Reverse Lunge (Dumbbell) trains
Technique
How to do the Reverse Lunge (Dumbbell)
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides, palms facing your body.
- Take a step backward with your right foot, lowering your body until your left thigh is parallel to the floor and your right knee is just above the floor.
- Push through your left heel to return to the starting position, bringing your right foot back to meet your left.
- Repeat the movement with your left leg, alternating legs for the desired number of repetitions.
Form cues
Getting it right
- Keep your back straight and your core engaged throughout the exercise.
- Make sure your front knee does not extend past your toes to avoid putting strain on the knee joint.
- Maintain a steady, controlled motion to ensure proper form and balance.
Substitutes
Swap Reverse Lunge (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Reverse Lunge (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.