TETSUDumbbell Rear Lunge
The Dumbbell Rear Lunge is a dumbbell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 5 steps below for correct form, with an animated demonstration.
glutesupper legs
quadricepshamstringscalves
dumbbell
How to do the Dumbbell Rear Lunge
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Take a step backward with your right foot, lowering your body into a lunge position.
- Bend your left knee and lower your body until your left thigh is parallel to the ground.
- Pause for a moment, then push through your left heel to return to the starting position.
- Repeat on the other side, stepping back with your left foot.
Common questions
What muscles does the Dumbbell Rear Lunge work?
The Dumbbell Rear Lunge primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Dumbbell Rear Lunge?
You need a dumbbell to perform the Dumbbell Rear Lunge.
How many sets and reps of the Dumbbell Rear Lunge should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Rear Lunge works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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