{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dumbbell Rear Lunge",
      "kind": "common"
    },
    {
      "text": "DB Reverse Lunge",
      "kind": "abbreviation"
    },
    {
      "text": "Dumbbell Step-Back Lunge",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "lunge"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1651"
  },
  "id": "oec:dumbbell-reverse-lunge",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart holding a dumbbell in each hand at your sides with arms fully extended.",
      "Engage your core, pull your shoulders back and down, and keep your chest upright."
    ],
    "steps": [
      "Take a controlled step backward with one leg, landing on the ball of the rear foot.",
      "Lower your hips straight down until the front thigh is roughly parallel to the floor and the back knee hovers just above the ground.",
      "Drive firmly through the midfoot and heel of the front foot to push yourself back up to the starting position.",
      "Complete the desired repetitions on one side before switching, or alternate legs as programmed."
    ],
    "breathing": "Inhale as you step back and lower into the lunge; exhale forcefully as you drive through the front foot to return to standing.",
    "cues": [
      "Railroad tracks, not a tightrope",
      "Drive through the front heel",
      "Keep your torso tall"
    ],
    "common_faults": [
      {
        "fault": "Stepping the rear foot directly behind the front foot, causing loss of balance.",
        "correction": "Maintain hip-width spacing between your feet as you step backward."
      },
      {
        "fault": "Slamming the rear knee into the floor.",
        "correction": "Lower under control and stop just before the rear knee makes hard contact with the ground."
      },
      {
        "fault": "Excessive forward torso collapse over the front thigh.",
        "correction": "Keep your abdominal wall braced and your chest lifted throughout the movement."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the floor space behind you is clear of equipment before stepping back."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Dumbbell Reverse Lunge",
  "previous_ids": [
    "oec:dumbbell-rear-lunge"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dumbbell Rear Lunge",
        "url": "https://wger.de/en/exercise/1651/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "AlucardEvil40"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:reverse-lunge"
    },
    {
      "type": "progression-of",
      "target": "oec:reverse-lunge"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-reverse-lunge"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-walking-lunge"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-lunge"
    },
    {
      "type": "progression-of",
      "target": "oec:dumbbell-split-squat"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "split",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A unilateral lower-body compound exercise where you step backward into a lunge while holding dumbbells at your sides."
}