Dumbbell Rear Lunge (Legs)

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.

In This Exercise:

• Target Muscle Groups: Quadriceps, Hamstrings, Gluteus Maximus
• Type: Strength
• Mechanics: Isolation
• Equipment: Dumbbells
• Difficulty: Beginner/Intermediate

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