Dumbbell Rear Lunge
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.
How to program the Dumbbell Rear Lunge
Sets and reps
As a compound movement, the Dumbbell Rear Lunge responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Dumbbell Rear Lunge is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Dumbbell Rear Lunge work?
The Dumbbell Rear Lunge primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Dumbbell Rear Lunge?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Dumbbell Rear Lunge should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
