Rear Lunge (Dumbbell)

A leg exercise where dumbbells are held at the sides while stepping backward into a lunge to target the quadriceps and glutes.

Instructions

1. Stand upright with your torso straight, holding dumbbells in your hands by your sides.
2. Step backward with one leg around two feet from the standing leg.
3. Lower your upper body down by bending your knees while keeping your torso upright.
4. Maintain balance and ensure your front knee remains above your ankle, not extending past your toes.
5. Keep your front shin perpendicular to the ground and maintain an upright torso.
6. Push through the ball of your front foot to return to the starting position.
7. Repeat with the opposite leg alternating in a walking pattern.
8. Complete the prescribed number of repetitions.

Tips

• Maintain an upright torso throughout; avoid leaning forward
• Take a controlled step backward rather than rushing
• Flexible hip flexors are important for proper form
• A longer lunge emphasizes the glutes; a shorter lunge emphasizes quadriceps
• Press through your heels to focus on the glutes or the balls of your feet for quads