Dumbbell Rear Lunge

How to do the Dumbbell Rear Lunge

1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
2. 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.
3. 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.
4. Now repeat with the opposite leg.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	dumbbell
Difficulty	intermediate
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Bodyweight Squat Bodyweight Goblet Squat Kettlebell Kettlebell Pistol Squat Kettlebell

Easier than the Dumbbell Rear Lunge

Same movement pattern, lower entry difficulty — work up from here.

Barbell Squat beginner · Barbell Barbell Walking Lunge beginner · Barbell Bodyweight Walking Lunge beginner · Bodyweight

Harder than the Dumbbell Rear Lunge

Reverse Band Power Squat expert · Barbell Power Jerk expert · Barbell Overhead Squat expert · Barbell

Superset the Dumbbell Rear Lunge with

Opposing hamstrings work — alternate sets without extra rest.

Dumbbell Clean hamstrings Stiff-Legged Dumbbell Deadlift hamstrings Alternating Hang Clean hamstrings Double Kettlebell Alternating Hang Clean hamstrings

Common questions

What muscles does the Dumbbell Rear Lunge work?

The Dumbbell Rear Lunge primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Barbell Full Squat, Barbell Lunge, and Barbell Squat train the same muscle, across 9 equipment types.

What equipment do you need for the Dumbbell Rear Lunge?

Dumbbells. Without dumbbells, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Dumbbell Rear Lunge suitable for beginners?

It is rated intermediate. Start with Barbell Squat, Barbell Walking Lunge, and Bodyweight Walking Lunge and work up.

Where should the Dumbbell Rear Lunge go in a workout?

Early — the Dumbbell Rear Lunge is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Dumbbell Clean and Stiff-Legged Dumbbell Deadlift later.

Similar exercises

Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell