The dumbbell rear lunge is a lower body exercise that targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. It involves stepping backward into a lunge while holding dumbbells, challenging balance and unilateral leg strength.
Also Works
QuadricepsHamstringsCalves
How to Perform
1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2
Take a step backward with your right foot, lowering your body into a lunge position.
3
Bend your left knee and lower your body until your left thigh is parallel to the ground.
4
Pause for a moment, then push through your left heel to return to the starting position.
5
Repeat on the other side, stepping back with your left foot.
Pro Tips
•Step straight back, not diagonally, and lower until your back knee nearly touches the floor for full glute and quad activation.
•Keep your front shin relatively vertical with the knee stacked over the ankle to protect the knee joint.
•Push through the heel of your front foot to return to standing, which emphasizes the glutes.
Common Mistakes
•Stepping back too short a distance, which forces the front knee past the toes and increases knee stress.
•Leaning the torso forward excessively during the lunge, which shifts load off the glutes and onto the lower back.
•Letting the front knee collapse inward, which stresses the MCL and meniscus.