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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Dumbbells
Dumbbell Rear Lunge From Step
4 steps Updated 29/08/2026
Dumbbell Rear Lunge From Step is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Step by step
How to perform it
- Stand on a step 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 off the step 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 on the step, bringing your right foot forward to stand up straight.
- Repeat the movement with your left leg stepping back off the step. 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 From Step
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