Quad Exercises

Dumbbell Rear Lunge

This is an advanced version of a lunge.

Dumbbell Rear Lunge - Step 1 Dumbbell Rear Lunge - Step 2


  1. Grasp a dumbbell in each hand.
  2. Stand with your feet approximately 8 inches apart you toes pointing forward.
  3. Slowly take a step backward with your right leg.
  4. Keeping your abs drawn in and your upper body straight, lower your body until your left knee is almost on the ground.
  5. Hold for a moment and then return to starting position.


  • You man want to place a matt or towel under your knee.

Dumbbell Rear Lunge - Muscles Worked

Primary Muscle: Quads
Secondary Muscle: Calves, Glutes, Hamstrings
Equipment Type: Dumbbell

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