dumbbell rear lunge

A upper legs exercise targeting the glutes, performed with dumbbell.

dumbbell rear lunge demonstration
dumbbell rear lunge — demonstration

Body part

Upper Legs

Equipment

Dumbbell

Target muscles

Glutes

Secondary muscles

Quadriceps, Hamstrings, Calves

How to do dumbbell rear lunge

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.

  2. Take a step backward with your right foot, lowering your body into a lunge position.

  3. Bend your left knee and lower your body until your left thigh is parallel to the ground.

  4. Pause for a moment, then push through your left heel to return to the starting position.

  5. Repeat on the other side, stepping back with your left foot.

Muscles worked

Primary (target)

Glutes

Secondary

QuadricepsHamstringsCalves

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