Exercise library / Legs
Reverse lunge (dumbbells)
Legs · Dumbbells
Sets, reps and RIR
Sets3 to 5
Reps4 to 8
RIR1 to 3
A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Glutes, Quads.
Secondary: Hamstrings, Abductors.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norsk Utfall bakover (hantler)
- Svenska Utfall bakåt (hantlar)
- Dansk Baglæns lunges (håndvægte)
- Deutsch Ausfallschritte rückwärts (Kurzhanteln)
- Español Zancada hacia atrás (mancuernas)
- Italiano Affondi indietro (manubri)
- Português Afundo reverso (halteres)
- Русский Обратные выпады с гантелями
- Français Fentes arrière (haltères)
Related legs exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.