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Dumbbell Rear Lunge

Dumbbell Rear Lunge is an intermediate compound dumbbell exercise that mainly works your quads, with help from your calves, glutes and hamstrings.

💪 Quads🏋️ Dumbbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Dumbbell Rear Lunge: starting position
Starting position
Dumbbell Rear Lunge: end position
End position

How to do the dumbbell rear lunge

  1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
  2. Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Tip: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. Keep the torso upright during the lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.
  3. Push up and go back to the starting position as you exhale. Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
  4. Now repeat with the opposite leg.

Muscles worked

Primary: QuadsSecondary: CalvesSecondary: GlutesSecondary: Hamstrings

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Dumbbell Rear Lunge alternatives

Exercises that train the same main muscle, including options with other equipment.

SquatBarbell · BeginnerGoblet SquatDumbbell · BeginnerLeg PressMachine · BeginnerBodyweight SquatBodyweight · BeginnerCable DeadliftsCable · BeginnerWeighted SquatOther · Intermediate

FAQ

What muscles does the dumbbell rear lunge work?

It mainly works your quads; your calves, glutes and hamstrings assist.

How many sets and reps of dumbbell rear lunge should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the dumbbell rear lunge good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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