Description

The dumbbell rear lunge is a lower body exercise targeting the glutes, hamstrings, and quadriceps.

Starting Position

Start by standing tall with dumbbells in each hand, arms at your sides.

Technical Execution

Step back with one foot into a lunge position, bending both knees to 90-degree angles. Press through the heel of the front foot to return to the starting position.

Range of Motion

Focus on a full range of motion, ensuring both knees bend at 90-degree angles and the back knee comes close to the ground.

Variations

Variations include performing walking lunges, adding a bicep curl at the bottom of the lunge, or increasing the weight of the dumbbells.

Common Mistakes

Common mistakes include leaning too far forward, not maintaining proper alignment, and not fully extending the back leg.

Practical Advice

Practical advice includes keeping your core engaged, maintaining a slight forward lean, and pushing through the heel of the front foot.

Additional Notes

Additional notes include actively engaging the core for stability and controlling the movement throughout.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

Secondary Muscles