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.