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Home » Exercise Guides

Dumbbell Rear Lunge: Strengthen Quads, Glutes & More!

How to do the dumbbell rear lunge

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:18 AM EDT

Ask Question?

The dumbbell rear lunge is an isolation exercise which builds muscle and strength in the leg muscles. It’s a fantastic variation of the standard alternating lunge and will work the same muscles but to a different extent. Now, anyone can safely perform this exercise but it does require a little balance for proper muscle stimulation.

So, it might be a good idea to practice with body weight only resistance before attempting to add resistance for maximum muscle and strength benefit. But, once you utilize this movement for working sets, you’ll find that you’ll benefit greatly from its effectiveness.

Incorporate the dumbbell rear lunge into your routine for overall improved development.

Dumbbell Rear Lunge Details
Basic Information
Body Part
Legs
Primary Muscles
Adductors, Calves, Glutes, Hamstrings, Hip Flexors, Quadriceps
Secondary Muscles
Core Muscles, Gluteus Medius
Equipment
Dumbbells
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Lunge
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-20
Power1-6
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
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  • Reverse Hack Squat: Target Your Quads, Glutes, and More!

Exercise Instructions

  • Stand with a dumbbell in each hand so arms are relaxed by your sides.
  • Then, lunge backward far enough until you’re on the ball of your foot and your knees are almost touching the floor. Inhale during this portion of the exercise.
  • Now, press off the ball of your foot until you’re back in the starting position. Exhale during this portion of this exercise.
  • Repeat with your other leg.
  • Alternate between both legs for each set.

Variations & Tips:

  • If you’re a beginner, train with your bodyweight only before progressing to heavier dumbbells.
  • Keep your torso upright during the exercise.
  • The dumbbell rear lunge works all leg muscles.

Watch: How to do the dumbbell rear lunge

Interested in measuring your progress? Check out our strength standards for Lunge.

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Categories: Exercise Guides Legs and Glutes
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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