Dumbbell Rear Lunge

What it is

This dumbbell exercise involves stepping one leg backward into a lunge to build lower body strength. It primarily targets your quadriceps, while also engaging your calves, gluteal muscles, and hamstrings. Using dumbbells adds resistance to challenge your balance and muscle endurance.

Technique tips

• Keep your torso upright and stable throughout the entire movement.
• Ensure your front shin remains perpendicular to the ground.
• Inhale as you descend, and exhale as you return to standing.
• Step back further to emphasize your gluteal muscles.
• Press through your forefoot to target your quadriceps more.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.