Dumbbell Rear Lunge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Quadriceps, Adductor Magnus, Soleus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Rear Lunge with Dumbbell
How to: Dumbbell Rear Lunge
- Stand upright with a dumbbell in each hand at your sides.
- Step back with one leg, lowering your hips until your front thigh is parallel to the ground.
- Ensure your back knee nearly touches the floor.
- Push through your front heel to return to the starting position.
- Alternate legs for the desired number of repetitions.
Common Mistakes
- Leaning too far forward during the lunge.
- Not using a full range of motion.
- Allowing the front knee to cave in.
Modifications
- Perform the lunge without weights to reduce intensity.
- Use a stability ball against a wall for support if needed.
Tips
- Keep your core engaged throughout the movement.
- Ensure your front knee does not go past your toes.
- Maintain an upright posture to avoid back strain.
Dumbbell Rear Lunge Alternatives
Tags
thighs
dumbbell
strength
lunge
glutes
quadriceps