Dumbbell Rear Lunge

Dumbbell Rear Lunge

The Dumbbell Rear Lunge is a fantastic exercise that targets multiple muscle groups, including your quadriceps, hamstrings, glutes, and calves. This compound movement is great for developing lower body strength and improving overall balance and stability. To perform a Dumbbell Rear Lunge, you'll need a pair of dumbbells held in each hand by your sides. Start by taking a big step backward with one foot, keeping your torso upright and your core engaged. Slowly lower your body down until your front knee is bent at a 90-degree angle, making sure that your knee doesn't go past your toes. Your back knee should hover slightly above the ground. As you lunge, your weight should be evenly distributed between your front and back legs, with most of the weight focused on your front heel. Push through the heel of your front foot to return back to the starting position and repeat on the other side. This exercise not only helps to strengthen your lower body but also improves hip flexibility and stability. To amp up the intensity, you can increase the weight of the dumbbells or perform the exercise on an unstable surface, such as a Bosu ball or a foam pad. Remember to always maintain proper form, breathe deeply throughout the movement, and listen to your body's limitations. Incorporating Dumbbell Rear Lunges into your workout routine can bring you one step closer to achieving your fitness goals and building a stronger lower body.


  • Start by standing upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
  • Take a step backward with your right leg, lowering your body until your left knee is bent at a 90-degree angle. Your right knee should hover above the ground.
  • Push through your left heel to return to the starting position.
  • Repeat the movement with your left leg stepping back.
  • Continue alternating legs for the desired number of repetitions.

Tips & Tricks

  • Ensure you have proper form by keeping your chest up and shoulders back throughout the exercise.
  • Start with a lighter dumbbell weight and gradually increase as you progress.
  • Engage your core muscles to maintain stability and control during the lunge.
  • Focus on pushing through your front heel to activate the glute muscles effectively.
  • Keep your knees aligned with your toes to prevent excessive stress on the knee joint.
  • Incorporate variations such as alternating lunges or walking lunges to challenge different muscle groups.
  • Control your movements and avoid rushing through the exercise for better results.
  • Breathe out as you perform the lunge and inhale as you return to the starting position.
  • Take rest days between workouts to allow your muscles to recover and grow stronger.
  • Fuel your body with a balanced diet including adequate protein to support muscle growth and repair.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine