Dumbbell Rear Lunge

The dumbbell rear lunge is a unilateral lower body exercise that builds leg strength, improves balance, and addresses muscle imbalances while being easier on the knees than forward lunges.

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Category: strength
Level: intermediate
Force: push
Mechanic: compound
Equipment: dumbbell

Instructions

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.

Tips

Step back far enough to create 90-degree angles in both knees
Keep your torso upright throughout the movement
Push through the front heel to return to standing
Control the descent to maximize muscle engagement

Common mistakes

Taking too short of a step back
Allowing the front knee to cave inward
Leaning forward excessively during the descent

Safety

Ensure adequate hip and ankle mobility before performing. Those with knee issues should limit range of motion and avoid deep positions that cause discomfort.

Variations

Bulgarian Split Squat
Lunge Sprint
Single Leg Dumbbell Deadlift
Suspended Split Squat
Alternating Jump Lunges