Dumbbell Rear Lunge
Description
The dumbbell rear lunge (reverse lunge) steps backward into a lunge while holding dumbbells at the sides. Stepping backward is easier on the knees than forward lunges and maintains more tension on the front leg.
Muscle Group
Equipment Required
Dumbbell Rear Lunge Instructions
- Stand with feet hip-width apart holding a dumbbell in each hand at your sides.
- Step your right foot back two to three feet.
- Lower your right knee toward the floor.
- Drive through your front (left) foot to return to standing.
- Alternate legs or complete all reps on one side.
- Keep torso upright throughout.
- Use moderate weight.
- Aim for 10 to 12 reps per leg.
Dumbbell Rear Lunge Form & Visual
Dumbbell Rear Lunge Benefits
- Knee-friendly lunge variation
- Maintains tension on the front leg
- Builds quad and glute strength unilaterally
- Easy to load progressively
- Exposes imbalances
- Simple setup
Dumbbell Rear Lunge Muscles Worked
- Quadriceps (front leg)
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
