Video Demonstration

This article will cover how you perform the Dumbbell Rear Lunge exercise.

This article will include video, image and a written step by step description on how to do this exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you use this exercise.

The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.

Dumbbell Rear Lunge How to Guide

Image Example

how to perform the Dumbbell Rear Lunge

Step by Step Description

Step 1: Grab a dumbbell with each hand. Have the palms of your hands facing in towards your body. Stand with your torso in the upright position.

You are now in the starting position.

Step 2: Take a step backward(step back by approximately 2 feet) with your right leg. Keep your torso upright and bend at your front knee Inhale and lower your back knee towards the floor while maintaining your balance. Keep your front shin perpendicular to the ground.

Step 3: Raise your body back up to the starting position. To focus more on the Quadriceps push the ball of your front foot into the ground. To place a higher focus on the Glutes push the heel of your front foot into the ground.

Difficulty Level

This exercise gets rated at an intermediate difficulty level.

Equipment Required

For this variation of lunges, you will need a pair of dumbbells. Weighted clothing, kettlebells or a barbell will also work with this exercise.

Muscles Worked

The Primary muscles that get worked by this lift are your Quadriceps.

Multiple muscle groups are also involved as synergists when you do this exercise. They are your Gluteus Maximus, Adductor Magnus, and the Soleus.

This lift also uses a large number of muscles for stabilization. The stabilizing muscles involved are your Erector Spinae, Traps, Levator Scapulae, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, and your Obliques.

Benefits From the Dumbbell Rear Lunge

Since this is a compound movement with many muscle groups involved you will burn a high number of calories.

Strength training exercises like this one are shown to increase the number of calories your body will burn for up to 24 hours after you have completed your workout.

Training Tips

Breathe in as you are lowering your body and exhale when you are pushing your body back up to the standing position.

Use a slow and controlled movement to get the most out of this exercise. Do not rush through your sets.

Do not let your front legs knee to go past your toe when lowering your body. When the knee goes past your toe, additional stress gets placed on the knee joint increasing your chance of injury.

Flexible hip flexors are essential to correctly and safely execute this lift. If you have very tight hip flexors, spend some time loosening them on foam rollers before using this lift.

You can also perform this as a static lunge. To do this stay in the split stance(one foot in front of the other) and complete all repetitions for the leg at once. Then switch your position and repeat for the other leg.


To put extra focus on your hamstrings move your back foot even further back also known as a long lunge. The closer your back and front foot are to one another the more this exercise will place focus on your Quadriceps.

In Closing

Leg training is hugely beneficial and will give your body nice aesthetics.

If you have never tried this lift before or have been ignoring your lower body, try adding the Dumbbell Rear Lunge to your training routine for a couple of months to see for yourself all the benefits it has to offer.

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