Dumbbell Reverse Lunge

Quadriceps Tier A for Quadriceps Dumbbell Compound Push

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3sets

8-12reps /side

75srest

~5.5kcal/min

QuadricepsA Quadriceps Gluteus Maximus

GlutesA Hamstrings Adductors

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inFront thighs

Front thigh and glute of the working leg; a stretch at the front of the other hip.

Key cue (the coach says it during the set)“Long step, drop straight down, drive through the front heel.”

Tempo · Down 2 s · up 1 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in KneesFront knee caving in or shooting far past the toes from a short step. Step longer and keep the knee over the middle toes.
Feel it in Lower backArching or leaning back. Keep the ribs down and the torso tall; hold weights at your sides.
Feel it in Front of hipsFront of the back hip is tight. That stretch is normal — squeeze the back glute to open it more.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.