dumbbell rear lunge
The dumbbell rear lunge is a lower body exercise that targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. It involves stepping backward into a lunge while holding dumbbells, challenging balance and unilateral leg strength.
Difficulty
Equipment: dumbbell
Duration: 30seconds
Calories: ~7/per minute
STRENGTH
Target Muscle
glutesLOWER POST
Secondary Muscles
quadricepshamstringscalves
Instructions
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Take a step backward with your right foot, lowering your body into a lunge position.
- Bend your left knee and lower your body until your left thigh is parallel to the ground.
- Pause for a moment, then push through your left heel to return to the starting position.
- Repeat on the other side, stepping back with your left foot.
