Dumbbell Rear Lunge
- Works
- Quads, plus calves, glutes and hamstrings
- Equipment
- Dumbbells
- Level
- Intermediate
- Type
- Compound
How to do it
Setup. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
- Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Tip: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. Keep the torso upright during the lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.
- Push up and go back to the starting position as you exhale. Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
- Now repeat with the opposite leg.
Cues
- Step back about 2 feet.
- Back knee just off the floor.
- Torso tall, front shin vertical.
- Drive up through the front heel.
Common mistakes
- Front knee caving in.
- Leaning forward.
- Pushing off the back foot.
Where to start
Sets3
Reps8-12 per leg
Rest1.5 min
Tempo2-0-1
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.