Quads · Beginner

Dumbbell Reverse Lunge

Quads · also Glutes, Hamstrings

Equipment: Dumbbell

How to do it

• Stand tall, feet hip-width, dumbbells at your sides
• Step one foot straight back, landing on the ball of the foot
• Lower your back knee toward the floor, chest up
• Keep your front shin near vertical and your knee over your toes
• Drive through your front foot to step back to standing

Common mistake

✕ FEET IN ONE LINE → ✓ STEP BACK ON HIP-WIDTH RAILS

Starting point: 3 sets × 8–12 per side, 75s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, sussex.ac.uk, nsca.com.