Hominin · exercise
Dumbbell Rear Lunge
Dumbbell Rear Lunge is a intermediate strength exercise using dumbbell. It works the quadriceps, with help from the calves, glutes and hamstrings.
intermediatedumbbellpush movementcompoundstrength
- Main muscles
- quadriceps
- Also works
- calves, glutes, hamstrings
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Dumbbell Lunges · dumbbell, beginner
- Dumbbell Squat · dumbbell, beginner
- Plie Dumbbell Squat · dumbbell, beginner
- Split Squat with Dumbbells · dumbbell, beginner
- Dumbbell Squat To A Bench · dumbbell, intermediate
- Dumbbell Step Ups · dumbbell, intermediate
- Barbell Side Split Squat · barbell, beginner
- Barbell Squat · barbell, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).