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All exercises

Dumbbell rear lunge

Intermediate

Dumbbell rear lunge is a compound dumbbell exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Dumbbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • Walking lungeBodyweight
  • Forward lungeBodyweight
  • Barbell rear lungeBarbell
  • Barbell lungeBarbell
  • Dumbbell lungeDumbbell

Easier variations

  • Forward lungeBodyweight
  • Walking lungeBodyweight

Harder variations

  • Smith sprint lungeSmith machine
Logged today · 2 min restDumbbell rear lunge

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