LiftSetsLiftSets / Exercises / Dumbbell Rear Lunge
Dumbbell Rear Lunge
Works the quadriceps. Helped by the calves, glutes and hamstrings.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
quadricepscalvesgluteshamstrings
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Dumbbell |
|---|---|
| Level | Intermediate |
What to think about
- Long enough stride that the front shin stays upright.
- Drop straight down, torso tall.
- Push through the front heel.
How to do it
- Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
- Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Tip: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. Keep the torso upright during the lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.
- Push up and go back to the starting position as you exhale. Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
- Now repeat with the opposite leg.
Other exercises for the quadriceps
- Barbell Full Squat
- Barbell Hack Squat
- Barbell Lunge
- Barbell Squat
- Barbell Squat to a Bench
- Barbell Step Ups
- Barbell Walking Lunge
- Bodyweight Squat
Track it in LiftSets
Log Dumbbell Rear Lunge with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store