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Exercise 0381 · REF SSsBDwB

Dumbbell Rear Lunge exercise animation

Dumbbell Rear Lunge

Category
Upper Legs
Equipment
Dumbbell
Target
Glutes

Stepping backward instead of forward into a lunge shifts more of the work onto the glutes and reduces the shear stress on the front knee compared to a forward lunge, since the front leg doesn't have to decelerate a forward step. That makes it a friendlier option for lifters with knee sensitivity who still want lunge-pattern training. It also tends to feel more stable, since the working leg is already planted before the weight loads onto it.

How to Do the Dumbbell Rear Lunge

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Take a step backward with your right foot, lowering your body into a lunge position.
  3. Bend your left knee and lower your body until your left thigh is parallel to the ground.
  4. Pause for a moment, then push through your left heel to return to the starting position.
  5. Repeat on the other side, stepping back with your left foot.

Muscles Worked

The Dumbbell Rear Lunge primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have dumbbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Dumbbell Rear Lunge work?
The Dumbbell Rear Lunge primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Dumbbell Rear Lunge?
The Dumbbell Rear Lunge is done with a dumbbell.
What's a good alternative to the Dumbbell Rear Lunge?
If you don't have access to a dumbbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.