Dumbbell racked reverse lunge

The dumbbell racked reverse lunge is a popular lower-body movement that targets the muscles of the quads, glutes, hamstrings, and hips. Holding dumbbells in the racked position further challenges the core and upper-back muscles to maintain posture while the lower body moves. Lunge variations are often performed for moderate to high reps, such as 8-12 reps per leg or more, as part of the lower-body portion of a workout. If this movement hurts your knees, try performing split squats instead.


  1. Creates less torque in the front knee and better stability with the front leg as the stationary leg
  2. The racked position forces the core to work harder to keep from rounding forward as you lunge
  3. Helps improve hip flexibility and core stability
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Dumbbell racked reverse lunge Images


Dumbbell racked reverse lunge Instructions

Dumbbell racked reverse lunge muscle diagram