How to do the Dumbbell Rear Lunge
Dumbbell Rear Lunge is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Dumbbell Rear Lunge demonstration · © GymiaFit
Dumbbell Rear Lunge at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Rear Lunge step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- 2Take a step backward with your right foot, lowering your body into a lunge position.
- 3Bend your left knee and lower your body until your left thigh is parallel to the ground.
- 4Pause for a moment, then push through your left heel to return to the starting position.
- 5Repeat on the other side, stepping back with your left foot.
Dumbbell Rear Lunge — questions
What muscles does the Dumbbell Rear Lunge work?
The Dumbbell Rear Lunge primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Dumbbell Rear Lunge?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Rear Lunge suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Rear Lunge?
Dumbbell Bench Squat, Dumbbell Contralateral Forward Lunge, Dumbbell Lunge train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Rear Lunge demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.