Dumbbell Rear Lunge
Strengthen your legs & glutes! Dumbbell Rear Lunges build lower body power and improve balance. A challenging, effective exercise.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Starting Position:
Stand up straight with your feet shoulder-width apart.
Hold a dumbbell in each hand, letting your arms hang down at your sides.
Your palms should face your body.
Take a Step Back:
Shift your weight onto your right leg.
Step back with your left foot, landing on the ball of your foot. Keep your left heel lifted.
Lower Your Body:
Bend both knees to lower your body.
Your right knee should stay aligned over your right ankle, while your left knee descends toward the floor.
Aim for your left knee to hover just above the ground without touching it.
Return to Starting Position:
Push through your right heel to lift your body back to the starting position.
Step your left foot forward next to your right foot.
Repeat:
Alternate legs and continue lunging back with your right leg after completing the desired reps on your left leg.
Maintain a steady rhythm, focusing on controlled movements.
Tips:
Keep your core engaged throughout the exercise to maintain balance.
Ensure your back stays straight and your shoulders are relaxed.
Avoid leaning forward; keep your chest up and gaze forward.
Reps and Sets:
Start with 10-15 repetitions per leg for 2-3 sets, adjusting as needed based on your fitness level.