Dumbbell deficit reverse lunge

1. 1

   Stand on a low, sturdy step with your feet hip-width apart and a dumbbell in each hand by your sides.

2. 2

   Step one foot back off the step and land on the ball of that foot, keeping your front foot flat on the step.

3. 3

   Lower until your back knee almost touches the floor, with your weight on your front foot and your torso leaning slightly forward.

4. 4

   Push your whole front foot into the step to stand up and bring your back foot onto the step. Finish all reps, then switch legs.

• Mistake

  Pushing off your back foot to climb back onto the step.

  How to fix it

  Your back foot only touches down. Keep your weight forward and stand up by pressing your front foot into the step.

• Mistake

  Using a step so high that you lose control at the bottom.

  How to fix it

  Start with the lowest step and go higher only when the bottom feels steady and your front heel stays down.

• Mistake

  Front knee caving in as you lower or stand up.

  How to fix it

  Keep your front knee pointing toward your second toe. If you wobble, use lighter dumbbells until the path feels steady.

Reps in reserve: how many more reps you could still do with good form when you end the set.

• Reverse lunge on the floor

  The same reverse lunge with both feet on the floor. The bottom is higher and balance is easier.

• Kettlebell at your chest

  One kettlebell held at your chest by the sides of the handle. It helps keep your torso steady and your arms clear of the step.

• Bodyweight

  Hands on your hips, to learn the deeper lunge before you pick up the dumbbells.

• At home: off the bottom stair

  Stand on the bottom stair facing the staircase and step back down to the floor. Hold the handrail if you like, and use your bodyweight or a weighted backpack.

• Prefer more stability? Dumbbell split squat

  Rather not step back? In the split squat your feet stay planted and you just lower and rise, so balance is easier.

• Reverse lunge

  Gluteus maximus · Dumbbell

  Beginner

• Dumbbell Bulgarian split squat

  Gluteus maximus · Dumbbell

  Intermediate

• Dumbbell step-up

  Gluteus maximus · Dumbbell

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• Dumbbell split squat

  Gluteus maximus · Dumbbell

  Beginner

• 

  Gluteus maximus

  56 exercises

• Glute exercises with dumbbells

  17 exercises

• How to grow glutes

  What the science says about sets, exercises and how long it takes.

• Sets and reps

  Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

  Full textPubMedDOI

• Muscles worked

  McCurdy K, O'Kelley E, et al. Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes. J Sport Rehabil. 2010;19(1):57-70.

  PubMedDOI

• Muscles worked

  Mausehund L, Skard AE, et al. Muscle Activation in Unilateral Barbell Exercises: Implications for Strength Training and Rehabilitation. J Strength Cond Res. 2019;33 Suppl 1:S85-S94.

  PubMedDOI

• Muscles worked

  Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

  Full textPubMed