Front Rack Reverse Lunge
The front rack reverse lunge is a single-leg exercise where you hold two dumbbells on the front of your shoulders and step backwards into a lunge. It builds the quads and glutes, and the front-loaded weight makes your abs work to keep you upright. It suits beginners who have practised bodyweight reverse lunges and want a challenge, and anyone who wants a leg exercise that trains each side separately.
Muscles worked
The Front Rack Reverse Lunge mainly works your quadriceps and glutes, with your hamstrings and abs helping.
Setting up
- Pick a pair of light dumbbells, such as 5-10 kg each, and bring them up to your shoulders. Rest each dumbbell against the front of the shoulder with your palms facing each other and your elbows pointing forwards and slightly down.
- Keep the weights sitting on your shoulders rather than hanging from your hands. Your wrists should stay straight and your elbows should not drop.
- Stand tall with your feet hip-width apart and your trainers flat on the floor. Brace your abs, as if about to be nudged in the stomach, and keep your ribs down.
- Clear some space behind you and look at a fixed point ahead at around eye level.
How to do the Front Rack Reverse Lunge
- Take a breath in, brace your abs and stand tall with the dumbbells held steady on the front of your shoulders.
- Step one foot back in a long, controlled stride, landing on the ball of that foot with the heel lifted.
- Lower straight down by bending both knees until your back knee is just above the floor or lightly touches it. Your front shin should be roughly vertical and your front foot flat.
- Keep your chest up and your torso upright, leaning only slightly forwards from the hips. Your weight should sit mostly on the front foot.
- Push firmly through the whole of your front foot to drive yourself back up, bringing the back foot forward to meet it. Stand up with power, but stay in control.
- Reset your balance, then repeat with the other leg. Keep alternating legs until you have finished all your reps.
Form tips
- Think about pushing the floor away through your front mid-foot and heel. This keeps the effort in your front quad and glute rather than your back leg.
- Take a long enough step back that your front knee stays roughly over your ankle at the bottom. A short step pushes the knee too far forward.
- Squeeze your glutes as you stand to finish each rep, rather than leaning back.
- Keep your elbows slightly lifted and the dumbbells close to your body. If they start to slide or your elbows drop, the weight is too heavy.
- Step back to hip-width, not onto a tightrope line, so you have a stable base and don't wobble sideways.
Common mistakes
Leaning back or flaring the ribs
The front load pulls many people into an arched lower back. Brace your abs, pull your ribs down towards your hips and keep your torso tall. If you can't, use lighter dumbbells.
Pushing off the back foot
Treat the back leg as support only. Think about driving up through your front foot, and keep your back heel lifted so you can't rely on it.
Dropping onto the back knee
Lower under control and just touch the floor, or stop a couple of centimetres short. If your knee bangs down, slow the descent and consider standing on a folded mat for comfort.
Front knee collapsing inwards or shooting forwards
Step back further and point your front knee in the same direction as your toes. Keep your front foot flat, with your weight spread across it.
Sets and reps
| Build strength | 3-5 sets of 5-6 reps per leg with a heavier pair of dumbbells you can still control, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps per leg at a steady pace, with 60-90 seconds rest between sets. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps per leg with lighter dumbbells, resting 45-60 seconds, as part of a full-body workout. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Front Rack Reverse Lunge alternatives
Machine taken, or want some variety? These work the same main muscles.
Front Rack Reverse Lunge FAQs
How heavy should the dumbbells be for front rack reverse lunges?
Start light, around 5-10 kg in each hand, and focus on balance and a steady tempo. Add weight only when you can complete every rep with an upright torso and a controlled descent.
Does my back knee have to touch the floor?
No. A light touch gives you a consistent depth to aim for, but stopping just above the floor works just as well. Choose the option that lets you stay controlled without crashing down.
What is the difference between a reverse lunge and a forward lunge?
In a reverse lunge you step backwards, so your weight stays on the front foot, which many people find easier to balance and control. A forward lunge needs you to brake as you step out. Both train the quads and glutes, so pick the one you can perform with better form.
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