How To Do a Dumbbell Rear Lunge

Step-by-step Instructions

Here is what you need to do...
Step 1

Type of exercise- Strength/Power Muscles worked- Quadriceps (primary): Hamstrings, Glutes, Calves (Secondary) Type of movement- Compound Equipment used- Dumbbells

Step 2

Grasp a dumbbell in each hand and standup right. Let the dumbbell hang in each hand near your sides. (Note: you can use hand straps to secure the weight if needed)

Step 3

Begin the movement by stepping backward with your right leg. Inhale during this point. The step back should be 2-3 feet from your opposite leg. The shorter the step, the more the quad is emphasized. The longer the step, the more the glutes are emphasized. Make sure to lower your body as you step and keep your body upright. Avoid moving your knee beyond the tip of your toes (similar to the barbell overhead squat). The shin should be perpendicular to the floor.

Step 4

When your right leg is nearly touching the ground- push up and return to the starting position. Focus on pushing with the ball of your foot to emphasis the quadriceps in this exercise

Step 5

Repeat the same movement with your opposite leg. Alternate each leg until the desired number of reps are performed. A beginning should start with 10 lb. dumbbells and progress from that point.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

Common ways to cheat/ cautions- To emphasize the quads, make sure to go slow and keep your balance during this exercise. This exercises involves stability- go slow at first to avoid losing composure. Keep the torso straight at all times and focus on the quads during this movement to really power through the movement

Stuff You'll Need

Suggested Further Reading

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