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Quads · Dumbbell · Intermediate

How to do 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.

Dumbbell Rear Lunge demonstration
Primary muscles
Quads and Glutes
Also works
Hamstrings and Calves
Equipment
Dumbbell
Level
Intermediate
Category
Legs

How to do Dumbbell Rear Lunge, step by step

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Take a step backward with your right foot, lowering your body into a lunge position.
  3. Bend your left knee and lower your body until your left thigh is parallel to the ground.
  4. Pause for a moment, then push through your left heel to return to the starting position.
  5. Repeat on the other side, stepping back with your left foot.

Station taken, or training at home? Alternatives to Dumbbell Rear Lunge →

Muscles worked

Dumbbell Rear Lunge works your quads and glutes as the main movers, with help from your hamstrings and calves.

Track Dumbbell Rear Lunge in SPLYT

Dumbbell Rear Lunge is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More quad exercises

All 114 quad exercises →

More with a dumbbell

Every dumbbell exercise → · The full exercise library →