Reverse Lunge
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
QuadsPrimary · 100%
GlutesSecondary · 70%
Equipment
Dumbbells
How to log the weight
Per dumbbell
Log the weight of ONE dumbbell, even when using a pair — 12.5 kg dumbbells in each hand is 12.5, not 25.
Recovery window
~72h for the primary movers
Quads~72h
Glutes~72h
Programming notes
Reverse Lunge is driven by the quads, with glutes assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.