FlexDumbbell Reverse Lunges
Muscles worked
- Gluteus Maximus
- Rectus Femoris
- Vastus Intermedius
- Vastus Lateralis
- Vastus Medialis
- Rectus Abdominis
- Adductor Magnus
- Semimembranosus
- Semitendinosus
- Soleus
- CategoryLegs
- Default target4 sets × 8–12 reps per side
- EquipmentDumbbells
- Movement patternLunge
- Training stylesHypertrophy, Strength
Technique
Setup
Stand tall with feet hip-width apart, holding dumbbells at your sides, chest up and shoulders back.
Movement
Step backward with one leg, landing on the ball of that foot, and lower until both knees form 90-degree angles with the back knee hovering just above the floor. Push through the front heel to return.
Form Tip
Keep your torso upright and your front knee tracking over your toes — reverse lunges are easier on the knees than forward lunges, but only with that alignment.
Increase Difficulty
Stand on a small step to add a deficit and extra range of motion.
Decrease Difficulty
Use bodyweight only, or hold a wall for balance.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.