Dumbbell Rear Lunge
Step by step
How to perform
- Step your right foot back behind you, lowering your body into a lunge position. Make sure your front knee is in line with your ankle and your back knee is hovering just off the floor.
- Keep your chest lifted and shoulders back, avoiding any forward lean.
- Push off your back foot, returning to the standing position.
- Repeat the same process with your left foot stepping back. Continue to alternate legs for the desired number of repetitions.
Overview
About this exercise
The Dumbbell Rear Lunge is a strength-training exercise that primarily targets the quadriceps, glutes, and hamstrings, while also engaging the core and improving balance. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, due to its adjustable intensity based on the weight of the dumbbells used. People might choose to incorporate this exercise into their routine to enhance lower body strength, improve stability, and promote better posture.
Coaching cues
Form tips
The second tip is to perform the exercise with controlled movements. When stepping back into the lunge, lower your body slowly and push back up to the starting position with equal control. Avoid rushing the movement or using momentum to push back up, as this can lead to improper form and potential injuries.
The third tip is to step back far enough that your front knee is directly above your ankle when in the lunge position.
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