Dumbbell Step Back Lunge and Row Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Latissimus Dorsi, Trapezius, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Step Back Lunge with Row
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Step Back Lunge and Row
- Stand with a dumbbell in each hand at your sides.
- Take a step back with your right leg, lowering your hips until both knees are bent at about a 90-degree angle.
- Push back up to the starting position while simultaneously rowing the weights up towards your sides.
- Repeat on the other side, alternating legs with each rep.
Common Mistakes
- Letting the knee travel too far forward over the toes.
- Not engaging the core, leading to an unstable position.
- Not keeping the weights stable during the row.
Modifications
- Use lighter weights for beginners.
- Perform the movement without weights to master the technique first.
Tips
- Keep your back straight and core engaged during the movement.
- Focus on stepping back far enough to keep the front knee over the ankle.
- Control the weight during the row to avoid swinging.
Tags
lunge
dumbbell
strength
thighs
glutes
core
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