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Dumbbell Rear Lunge

Dumbbell Rear Lunge

The Dumbbell Rear Lunge is a challenging and effective lower body exercise that targets your quadriceps, hamstrings, glutes, and calf muscles. It is a variation of the traditional lunge exercise that adds an extra element of difficulty and balance. To perform the Dumbbell Rear Lunge, you will need a pair of dumbbells and enough space to lunge comfortably. This exercise involves stepping backward with one foot, while maintaining an upright posture and keeping your front knee directly above your ankle. As you lower your body toward the ground, your back knee should come close to touching the floor, and then you push through your front heel to return to the starting position. The Dumbbell Rear Lunge provides a full range of motion for your legs, which helps improve flexibility and joint stability. It also engages your core muscles as they work to stabilize your torso throughout the movement. By holding dumbbells in your hands, you can increase the overall muscular intensity of the exercise, promoting strength development in your upper body as well. Incorporating Dumbbell Rear Lunges into your workout routine can help you build lower body strength, improve balance, and develop better overall muscular endurance. As with any exercise, it's important to start with proper form and gradually increase weights and intensity over time. Remember to always warm up before performing lunges and consult with a fitness professional for personalized guidance. Happy lunging!


  • Start by standing straight with your feet shoulder-width apart, holding a dumbbell in each hand.
  • Take a step back with your right foot, landing on the ball of your foot and lowering your body into a lunge position.
  • Bend your knees and lower your body until your front thigh is parallel to the floor, and your back knee hovers just above the ground.
  • Keep your torso upright, and your core engaged throughout the exercise.
  • Push through your front heel to return to the starting position, bringing your right foot back to meet your left.
  • Repeat the movement on the opposite side, stepping back with your left foot.
  • Continue alternating legs for the desired number of repetitions.

Tips & Tricks

  • 1. Warm up before performing dumbbell rear lunges to prepare your muscles for the exercise.
  • 2. Maintain proper form throughout the movement, keeping your back straight and shoulders back.
  • 3. Engage your core muscles by tightening your abs during the lunge.
  • 4. Breathe out as you push through your front heel to return to the starting position.
  • 5. Start with lighter weights and gradually increase the resistance as you become more comfortable with the exercise.
  • 6. Focus on balance and stability by performing the lunges slowly and deliberately.
  • 7. Incorporate variations of the dumbbell rear lunge, such as adding a bicep curl or an overhead press, to challenge different muscle groups.
  • 8. Pay attention to your foot placement – keep your front foot flat on the ground and maintain a slight bend in the knee.
  • 9. Stretch your hip flexors and quadriceps after completing the exercise to reduce muscle tightness and promote flexibility.
  • 10. Listen to your body and modify the exercise if needed, using a chair or wall for support if balance is a challenge.

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