Dumbbell Rear Lunge
The point of Dumbbell Rear Lunge is muscle you built on purpose; independent dumbbell loading is how it gets there.
How to do Dumbbell Rear Lunge
- 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.
Dumbbell Rear Lunge Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Rear Lunge Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Dumbbell Rear Lunge
Swap Dumbbell Rear Lunge For
Dumbbell Rear Lunge — Frequently Asked Questions
How do you do the Dumbbell Rear Lunge?
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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Rear Lunge work?
The Dumbbell Rear Lunge primarily targets the glutes. It is classified as a legs exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Rear Lunge should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Rear Lunge good for beginners?
Yes. The Dumbbell Rear Lunge is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Rear Lunge?
Try the Bench Hip Extension, Band Squat or the Cable Pull Through (with Rope). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
