Quads - Dumbbell Rear Lunges

Quads - Dumbbell Rear Lunges
Dumbbell rear lunges take the benefits of a basic lunge, and add the extra weight of a pair of dumbbells to give your workout that little extra burn. Main muscle targeted with Dumbbell Rear Lunges – Quadriceps


  • Compound Exercise
  • Main muscle targeted – Quadriceps
  • Helper muscles – Calves, Glutes, Hamstrings

Male | Female


Stand straight with a dumbbell in each hand, palms facing your thighs. Begin by stepping backward with one leg. You should step far enough back that when you lower yourself, both legs almost form right angles. If you lengthen the lunge, it’ll work your glutes a bit more, if you shorten it, it will work your quads. As you lower yourself down, keep your back straight, your head facing forward and your shoulders slightly flexed. The dumbbells should not be hanging limp from your arms. Your lower knee should not touch the ground, but stop just a few centimetres above it. Stand back up to the starting position and then repeat with the other leg.

Why it’s good:

The lunge works a lot of the big muscle groups, your glutes and your quads. Giving them a good going over is a quick way to speed up your body’s fat burning processes.

What to watch out for:

Make sure your knees bend on the same plane as your ankle. The front knee shouldn’t extend beyond the toe, and neither knee should point anywhere except straight ahead.

Snapshot: Dumbbell Rear Lunges

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