Legs · Dumbbell
Dumbbell Reverse Lunge From Deficit
How to do the dumbbell reverse lunge from deficit, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand on a raised platform or step holding a dumbbell in each hand. Step one foot back and down off the platform, lowering your back knee below the level of your front foot for a deeper range, then drive through your front heel to return to standing. Alternate legs.
- 1Step back and sink low, feeling your front glute and quad stretch and
- 2load through the deeper range
- 3Keep your torso upright and your core tight for balance
- 4Drive through your front heel to power back up to standing
Common mistakes
- Don't let your front knee collapse inward or drift past your toes
- Avoid leaning forward at the waist as you descend
- Don't let your front heel lift; keep your weight centered through it
Muscles worked
The dumbbell reverse lunge from deficit mainly works the quads and glutes, with the hamstrings, forearms, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- ForearmsSupport
- Lower BackSupport
- CalvesSupport
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the dumbbell reverse lunge from deficit for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.