Dumbbell Step Back Lunge

Differentiation: Mechanics

This variation of a lunge is unique. Here is how: you step backwards. This movement engages your quadriceps | more than your hamstrings. You also must maintain balance as you step back. Maintaining balance works your abs as well as your legs. Finally, you use dumbbells. Using dumbbells ensures that each side of your body lifts the same amount of weight. You work one leg for a full set, | then switch to your other leg.

Starting Position

To get into starting position, do this...

1) Obtain two dumbbells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a dummbell in each hand, walk over the the spot where you will perform the exercise and stand.

4) Place your feet shoulder-width apart for stability.

5) Let the dumbbells hang near your sides.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale while stepping backward with your right leg 2-3 feet behind your left leg while lowering your upper body toward the floor

3) ...until the upper and lower portions of your supporting leg form a 90 degree angle

4) ...and your other knee nearly touches the floor.

5) Hold this position for a count of one second.

6) When your right leg is nearly touching the floor, exhale while pushing up to the starting position.

7) Place most of your body weight on your left heel.

8) Repeat the same movement with your opposite leg.

9) Continue reps until you have completed a full set, alternating legs for each rep.

Proper Form

Pay special attention to following proper form by...

Be sure to extend each leg behind you in a straight line.

Avoid allowing the knee of your supporting leg to flare outward.

Keep your head and upper body vertical and focus on keeping your balance.

Be sure the quad of your forward leg becomes parallel to the floor to properly concentrate the effort in your quads.

Keep your other leg's knee slightly off the floor.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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Tip

The shorter the step, the more the quad is emphasized. The longer the step, the more the glutes are emphasized. Focus on pushing with the ball of your foot to emphasize your quadriceps in this exercise

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