Exercises / Upper legs / Dumbbell Rear Lunge

Dumbbell Rear Lunge

Dumbbell Rear Lunge: step-by-step technique, the muscles it works and a demo clip. Equipment: dumbbell. Level: intermediate.

Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentdumbbell
  • Levelintermediate
  • Forcepush
  • Typecompound
  • Body partupper legs
Primary muscles
glutes, quadriceps
Secondary muscles
hamstrings, calves
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How to do it

  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.

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