Dumbbell Rear Lunge

Dumbbell Rear Lunge


This exercise involves holding a dumbbell in each hand and stepping back into a lunge position, then returning to standing. It primarily targets the glutes, hamstrings, and quadriceps.

Muscle Group

Equipment Required

Dumbbell Rear Lunge Instructions

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms at your sides.
  2. Take a big step backward with your right foot, lowering your body until your right knee nearly touches the ground and your left thigh is parallel to the ground.
  3. Pause for a moment, then push through your left heel to return to the starting position.
  4. Repeat on the other side, stepping back with your left foot.
  5. Continue alternating legs for the desired number of repetitions.

Dumbbell Rear Lunge Form & Visual

Dumbbell Rear Lunge

Dumbbell Rear Lunge Benefits

  • Strengthens the quadriceps, hamstrings, glutes, and calves
  • Improves balance and stability
  • Targets the muscles in the lower body more effectively than traditional lunges
  • Increases overall lower body strength and power
  • Can be modified to increase or decrease difficulty based on fitness level

Dumbbell Rear Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Dumbbell Rear Lunge Variations & Alternatives