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Upper Legs · Dumbbell
Dumbbell Rear Lunge
Dumbbell Rear Lunge is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius
How to do Dumbbell Rear Lunge
- 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.
Form tips
- Maintain equal weight distribution between your front and back legs.
- Avoid letting your back knee touch the floor.
- Ensure your front knee does not go past your toes to avoid undue stress on the knee joint.
Dumbbell Rear Lunge alternatives
More quads exercises
Dumbbell Rear Lunge FAQ
What muscles does Dumbbell Rear Lunge work?
Dumbbell Rear Lunge mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Dumbbell Rear Lunge?
You need a dumbbell.
How many sets and reps of Dumbbell Rear Lunge should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Rear Lunge good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Rear Lunge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Rear Lunge?
Other exercises for the quads include Bodyweight Rear Lunge, Barbell Rear Lunge on Box, Bodyweight Rear Lunge Front Raise and Barbell Rear Lunges.
For developers
Use Dumbbell Rear Lunge in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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