Movement overview

The Dumbbell Rear Lunge is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It also engages the core for stabilization. This exercise involves stepping backward into a lunge position while holding dumbbells, providing resistance to enhance muscle strength and endurance.

Step-by-step cues

1. Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides.
2. Engage your core and keep your chest up as you take a step backward with your right foot.
3. Lower your hips until both knees are bent at approximately 90 degrees. Your front knee should be directly above your ankle.
4. Push through the heel of your left foot to return to the starting position.
5. Repeat the movement with your left leg stepping back to complete one full repetition.
6. Continue alternating legs for the desired number of repetitions.

Technical tips

• Maintain an upright torso throughout the movement to prevent leaning forward.
• Ensure your front knee does not extend past your toes to avoid unnecessary strain on the knee joint.
• Focus on a controlled descent and ascent to maximize muscle engagement.
• Keep your core tight to maintain balance and stability during the exercise.
• Start with lighter weights to perfect your form before progressing to heavier dumbbells.