Legs
The main muscle group listed for this exercise.
Exercise guide
Dumbbell Rear Lunge
Dumbbell Rear Lunge is an intermediate-level leg exercise performed with dumbbells. It also involves the glutes.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Dumbbell Rear Lunge also involves glutes.
Strength
Movement pattern: single-leg. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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View workoutRelated exercises
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Lunge
Barbell Lunge is an intermediate-level leg exercise performed with a barbell. It also involves the glutes.
View exerciseElevated Back Lunge
Elevated Back Lunge is an intermediate-level leg exercise performed with a barbell. It also involves the glutes.
View exerciseBarbell Walking Lunge
Barbell Walking Lunge is a beginner-friendly leg exercise performed with a barbell. It also involves the glutes.
View exerciseBodyweight Walking Lunge
Bodyweight Walking Lunge is a beginner-friendly leg exercise. It also involves the glutes.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Dumbbell Rear Lunge.
What muscles does Dumbbell Rear Lunge work?
Dumbbell Rear Lunge primarily trains the legs and also involves the glutes.
Is Dumbbell Rear Lunge beginner-friendly?
It is listed as intermediate.
What equipment do I need for Dumbbell Rear Lunge?
This variation uses dumbbells.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.