Dumbbell Rear Lunge

What is Dumbbell Rear Lunge? The dumbbell rear lunge is a strength training exercise that targets the quadriceps, hamstrings, and glutes. This unilateral exercise also helps improve balance, stability, and coordination while engaging your core muscles.

Tutorial

1. Stand tall with a dumbbell in each hand, arms by your sides, and feet hip-width apart.
2. Take a step back with your right foot, landing on the ball of your foot, while keeping your torso upright.
3. Lower your body by bending both knees until your front thigh is parallel to the ground, with your back knee hovering just above the floor.
4. Push through your front heel to return to the starting position.
5. Repeat for the desired number of repetitions on one side before switching to the other leg.

Common Mistakes

• Allowing the front knee to extend past the toes.

• Leaning too far forward, which can strain the lower back. - Not engaging the core muscles, leading to instability.

• Using excessive weight, compromising form and risking injury.

Tips for Better Results

• Start with a lighter weight to focus on proper form before increasing the resistance.

• Keep your chest up and shoulders back throughout the exercise. - Engage your core muscles to maintain stability and balance.

• Control the movement, focusing on the muscles being worked.

Muscles Worked

• Quadriceps - Hamstrings - Glutes - Core stabilizers