[ad_1]
Evidence Based
The dumbbell reverse lunge is an outstanding lunge variation.
It’s highly effective because it trains your entire lower body, helps you build functional strength, and is kinder to your knees than many lower-body exercises.
In this article, you’ll learn what the dumbbell reverse lunge is, what muscles reverse lunges work, the benefits of “backward lunges,” how to perform them correctly, common mistakes and how to avoid them, the best reverse lunge variations, and more.
What Is the Reverse Lunge?
The reverse lunge, or “backward lunge,” is a lower-body exercise that primarily trains the quads, glutes, and hamstrings.
To perform it, step one leg backward and lower your body by bending both knees until your trailing leg’s knee touches the floor, then stand up and return to the starting position.
There are many effective reverse lunge variations, but the most common and the one we’ll focus on in this article is the dumbbell reverse lunge.
Reverse Lunge vs. Forward Lunge
Many people over-egg the differences between the reverse lunge and forward lunge.
There’s some evidence that the reverse lunge trains the glute muscles slightly more than the forward lunge, while the forward lunge may emphasize the quads more than the reverse lunge.
Nevertheless, these differences are minor, so it’s unclear whether they have a meaningful impact on long-term muscle growth.
Rather than compare the reverse lunge vs. the forward lunge to determine which is “best,” it makes more sense to include both in your training.
A good way to do this is to alternate between the two exercises every few months.
This is how I like to organize my training, and it’s similar to the method I advocate in my strength training programs for men and women, Bigger Leaner Stronger and Thinner Leaner Stronger.
Reverse Lunge: Benefits
1. It trains your entire lower body.
The reverse lunge trains all the muscle groups in your lower body, especially your quads, hamstrings, and glute muscles.
It also trains many smaller “stabilizer” muscles throughout your body, including your upper and lower back and abs.
2. It trains your lower body unilaterally.
The dumbbell reverse lunge is a unilateral exercise, which means it allows you to train each side of your body independently.
Unilateral exercises are advantageous because they enable you to lift more total weight than you can with some bilateral exercises (exercises that train both sides of the body simultaneously), which may help you gain more muscle over time.
They can also help you establish a stronger mind-muscle connection because you have less to focus on, they’re useful for finding and fixing muscle and strength imbalance, and they may enhance athletic performance more than bilateral exercises.
3. It’s highly functional.
The dumbbell reverse lunge mimics movements that we use in everyday life.
Using the backward lunge to train the muscles involved in these movements helps improve your balance, stability (especially core stability), and strength, making day-to-day activities easier.
4. It’s gentle on your knees.
In the forward or walking lunge, your front leg has to absorb force as your front foot touches the floor. Your knee joints typically bear the brunt of this impact, which can cause knee pain for some.
Your weight-bearing front leg doesn’t move in the reverse lunge, which makes it slightly gentler on your knee joints than other lunge variations.
5. It’s highly adaptable.
The reverse lunge doesn’t require specialized gym equipment, such as a rack, bench, or machine, so you can perform it virtually anywhere.
You can also add resistance to the exercise using whatever you have available, including dumbbells, kettlebells, a barbell, or resistance bands. And if you have none of these, you can use just your body weight.
In other words, it’s a highly adaptable exercise suitable for any environment or setup.
Reverse Lunge: Muscles Worked
Because the lunge is more dynamic than most exercises, many people wonder what muscles do lunges work.
The main muscles worked by the backward lunge are the . . .
- Quadriceps
- Hamstrings
- Glutes
- Calves
They also train your forearms and several stabilizer muscles throughout your body, including your abs, core muscles, and upper and lower back.
Here’s how the main muscles worked by the dumbbell reverse lunge look on your body:
Reverse Lunge: Form
To master the dumbbell reverse lunge, split it into three parts: set up, lunge, and descend.
1. Set up.
Hold a dumbbell in each hand and let your arms hang at your sides. Stand up straight with your feet about hip-width apart and keep your chest up and shoulders back.
2. Lunge.
Step back about two-to-three feet with your left leg, placing most of your weight on your front foot. Lower your body by bending both knees until your left knee touches the floor.
Keep your chest up and your arms at your sides as you descend.
3. Ascend.
Reverse the movement and return to the starting position.
Once your legs are straight, repeat the pattern with your other foot (to complete one full rep). Continue to alternate legs until you’ve completed the desired number of reps with each.
Here’s how the dumbbell reverse lunge should look when you put it all together:
Common Reverse Lunge Mistakes
1. Taking an overly narrow stance.
Placing your feet almost in line with each other as you step backward can make balancing more difficult. To avoid this, ensure your feet are about hip-width apart throughout the exercise.
2. Bouncing your knee off the floor.
Descending too quickly can cause you to bounce your knee off the floor.
While it might make the exercise feel easier, it can increase injury risk and prevent your legs from working as hard, robbing you of muscle and strength gain.
To prevent this, control the descent of every rep.
3. Stepping too far backward.
Taking an overly long stride backward can make the backward lunge uncomfortable and balancing more challenging.
Avoid this by stepping 2-to-3 feet backward on each rep.
The Best Dumbbell Reverse Lunge Variations & Alternatives
1. Deficit Reverse Lunge
The deficit reverse lunge, or “elevated reverse lunge,” trains your muscles through a longer range of motion and in a more stretched position, which benefits muscle growth.
2. Barbell Reverse Lunge
You aren’t limited by grip strength in the barbell reverse lunge, so it allows you to lift more weight than the dumbbell variation, which aids muscle and strength gain. However, if you lose balance, you can’t drop the weight as easily in the bar reverse lunge, making it unsuitable for some beginners.
3. Bodyweight Reverse Lunge
The bodyweight reverse lunge is a good variation for people new to training, working around an injury, or those who want to train their legs at home.
+ Scientific References
- Park, Sanghoon, et al. “Comparative Analysis of Lunge Techniques: Forward, Reverse, Walking Lunge.” ISBS – Conference Proceedings Archive, 6 Nov. 2016, ojs.ub.uni-konstanz.de/cpa/article/view/6941. Accessed 7 Jan. 2022.
- Park, Samho , et al. Comparative Study of the Biomechanical Factors in Range of Motion, Muscle Activity, and Vertical Ground Reaction Force between a Forward Lunge and Backward Lunge. June 2021, p. Physical therapy rehabilitation science 10(2):98-105, https://doi.org/10.14474/ptrs.2021.10.2.98.
- Jakobi, Jennifer M., and Philip D. Chilibeck. “Bilateral and Unilateral Contractions: Possible Differences in Maximal Voluntary Force.” Canadian Journal of Applied Physiology, vol. 26, no. 1, Feb. 2001, pp. 12–33, https://doi.org/10.1139/h01-002.
- Janzen, Cora L., et al. “The Effect of Unilateral and Bilateral Strength Training on the Bilateral Deficit and Lean Tissue Mass in Post-Menopausal Women.” European Journal of Applied Physiology, vol. 97, no. 3, 28 Mar. 2006, pp. 253–260, https://doi.org/10.1007/s00421-006-0165-1.
- Liao, Kai-Fang , et al. Effects of Unilateral vs. Bilateral Resistance Training Interventions on Measures of Strength, Jump, Linear and Change of Direction Speed: A Systematic Review and Meta-Analysis. Mar. 2022, p. Biol Sport. 2022;39(3):485–497, https://doi.org/10.5114/biolsport.2022.107024.
- Boyd, Joni, and Katy Milton. FEATURE ARTICLE 44 PTQ 4.4 | NSCA.COM the UNDERVALUED LUNGE.
- Goulette, Danielle, et al. “Patellofemoral Joint Loading during the Forward and Backward Lunge.” Physical Therapy in Sport, Dec. 2020, https://doi.org/10.1016/j.ptsp.2020.12.001.
- Song, Jae-Keun, and Won-Gyu Yoo. “Effect of Backward versus Forward Lunge Exercises on Trunk Muscle Activities in Healthy Participants.” Physical Therapy Korea, vol. 28, no. 4, 20 Nov. 2021, pp. 273–279, https://doi.org/10.12674/ptk.2021.28.4.273. Accessed 25 Nov. 2021.
- Oranchuk, Dustin J., et al. “Isometric Training and Long-Term Adaptations: Effects of Muscle Length, Intensity, and Intent: A Systematic Review.” Scandinavian Journal of Medicine & Science in Sports, vol. 29, no. 4, 13 Jan. 2019, pp. 484–503, https://doi.org/10.1111/sms.13375.
- Schoenfeld, Brad J, and Jozo Grgic. “Effects of Range of Motion on Muscle Development during Resistance Training Interventions: A Systematic Review.” SAGE Open Medicine, vol. 8, no. 8, Jan. 2020, p. 205031212090155, https://doi.org/10.1177/2050312120901559.
You May Also Like
Our Most Popular Evidence-Based Articles
You don’t need supplements to build muscle, lose fat, and get healthy. But the right ones can help.
Take our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.
Sending…
Your free stuff is on the way!
Follow the Diet Plan that Helped Nikita Lose 15 Pounds in 3 Months
“I never thought getting in shape would be this simple! Everything just WORKS when you follow this plan.” And if he can do it, why not you?
Wait!
Want a Free Custom Meal Planning Tool?
Quickly calculate your calories, macros, and micros for losing fat, building muscle, and staying healthy.
Our “No Return Necessary”
Money-Back Guarantee
If you don’t like something of ours, guess what happens next?
No, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva and then use it to complete reams of return forms written in ancient Cyrillic script.
We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say “yes” now and decide later.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, if you live in the UK or Canada, your order ships free when it’s over $99, and if you live elsewhere, your order ships free when it’s over $199.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We’re also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We’re also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Clinically Effective Ingredients & Doses
Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.
That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.
Clinically Effective Doses
You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.
Natural Ingredients
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
Made in USA with Globally Sourced Ingredients
If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
Lab Tested
Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?
That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.
Naturally Sweetened & Flavored
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Science-Backed Ingredients
Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.
No Chemical Junk
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25%
today
25%
2 weeks
25%
4 weeks
25%
6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In
to complete your order.
Your order will be shipped out right away* and your payments will be split up
over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
Waiver and Release of Liability
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
OUT OF STOCK
Security Check
Please click the checkbox below. We apologize for the inconvenience.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients”—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic sweeteners or flavors of any kind.
Fact Checked
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
Evidence Based
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
[ad_2]
Source link
