Dumbbell Rear Lunge
Dumbbell Rear Lunge is a strength – resistance exercise exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Hamstrings, Adductor magnus, Gluteus medius
- Exercise type
- Strength – resistance exercise
Exercise technique
- Prepare
Hold both dumbbells at your sides with straight arms.
- Step back
Move your right foot backward along the hip line.
- Lower
Bend both knees while your left foot stays fixed.
- Balance
Keep your torso over your pelvis.
- Rise
Push through the front left foot to stand.
- Bring together
Return your right foot beside your left.
- Alternate
Once balanced, step your left foot backward.
Key technique points
- Keep the front foot fixed throughout.
- Do not cross the rear step.
- Do not touch the dumbbells to the floor.
- Maintain both heel and forefoot contact.
- Do not rush the side change.
- Do not jump forward from your rear leg.
Common mistakes
Crossing the backward step
The pelvis rotates sideways.
Lifting the front heel
The contact and pushing area shrink.
Loading the rear foot
The front leg does less work.
Dropping the shoulders
The dumbbell support pulls the torso forward.
Incomplete reset
The other side begins before balance is established.
Overly long backward step
Lowering the hips comfortably can become difficult.
Frequently asked questions
Dumbbell Rear Lunge: why is “Crossing the backward step” a mistake?
The pelvis rotates sideways.
Dumbbell Rear Lunge: why is “Lifting the front heel” a mistake?
The contact and pushing area shrink.
Dumbbell Rear Lunge: why is “Loading the rear foot” a mistake?
The front leg does less work.
Dumbbell Rear Lunge: why is “Dropping the shoulders” a mistake?
The dumbbell support pulls the torso forward.
Dumbbell Rear Lunge: why is “Incomplete reset” a mistake?
The other side begins before balance is established.
Dumbbell Rear Lunge: why is “Overly long backward step” a mistake?
Lowering the hips comfortably can become difficult.
What should I focus on when doing Dumbbell Rear Lunge?
Keep the front foot fixed throughout. Do not cross the rear step. Do not touch the dumbbells to the floor. Maintain both heel and forefoot contact. Do not rush the side change. Do not jump forward from your rear leg.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.