Dumbbell Rear Lunge

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Dumbbell Rear Lunge

Instructions

Preparation

Stand with dumbbells grasped to sides.

Execution

Step back with one leg while bending supporting leg. Plant forefoot far back on floor. Lower body by flexing knee and hip of supporting leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg. Repeat movement with opposite legs alternating between sides.

Comments

Keep torso upright during lunge; flexible hip flexors are important. Forward knee should point same direction as foot throughout lunge. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps.

Classification

 Utility: Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

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