Dumbbell Rear Lunge
A intermediate strength exercise for the quads, done with a dumbbell.
How to do the Dumbbell Rear Lunge
- Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
- 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.
- 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.
- Now repeat with the opposite leg.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Dumbbell Rear Lunge
Dumbbell Squat To A BenchDumbbell · Intermediate
Dumbbell Step UpsDumbbell · Intermediate
Dumbbell LungesDumbbell · Beginner
Dumbbell SquatDumbbell · Beginner
Plie Dumbbell SquatDumbbell · Beginner
Split Squat with DumbbellsDumbbell · Beginner
Barbell Full SquatBarbell · Intermediate
Barbell Hack SquatBarbell · Intermediate
Questions
What muscles does the Dumbbell Rear Lunge work?
Mainly the quads, with the calves, glutes and hamstrings helping.
Is the Dumbbell Rear Lunge good for beginners?
It's rated intermediate. Beginners can build up to it with Dumbbell Lunges first.
What can I do instead of the Dumbbell Rear Lunge?
Good alternatives that train the quads: Dumbbell Squat To A Bench, Dumbbell Step Ups, Dumbbell Lunges or Dumbbell Squat.
How many sets and reps of the Dumbbell Rear Lunge should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).