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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Dumbbells
Dumbbell Rear Lunge
4 steps Updated 29/08/2026
Dumbbell Rear Lunge is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Step by step
How to perform it
- Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides with your arms fully extended.
- Step your right foot back and lower your body into a lunge position, keeping your left knee over your left ankle and lowering your right knee towards the floor.
- Just before your right knee touches the floor, push through your left heel to return to the starting position, bringing your right foot forward to stand up straight.
- Repeat the movement with your left leg stepping back. Alternate legs for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Dumbbell Rear Lunge
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