---
title: "Dumbbell Rear Lunge"
description: "Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides with your arms fully extended."
locale: en
slug: dumbbell-rear-lunge
url: "https://hi.fitness/exercises/dumbbell-rear-lunge"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Glutes","Hamstrings"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/5cdc6a6d-dumbbell-rear-lunge.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Dumbbell Rear Lunge

Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides with your arms fully extended.

## How to do it

1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides with your arms fully extended.
2. Step your right foot back and lower your body into a lunge position, keeping your left knee over your left ankle and lowering your right knee towards the floor.
3. Just before  your right knee touches the floor, push through your left heel to return to the starting position, bringing your right foot forward to stand up straight.
4. Repeat the movement with your left leg stepping back. Alternate legs for the desired number of repetitions.

## Form tips

- Maintain equal weight distribution between your front and back legs.
- Avoid letting your back knee touch the floor.
- Ensure your front knee does not go past your toes to avoid undue stress on the knee joint.

## Similar exercises

- [Barbell Lunge](https://hi.fitness/exercises/barbell-lunge) - Quads · Barbell
- [Barbell Rear Lunges](https://hi.fitness/exercises/barbell-rear-lunges) - Quads · Barbell
- [Barbell Front Rack Lunge](https://hi.fitness/exercises/barbell-front-rack-lunge) - Quads · Barbell
- [Kettlebell Goblet Reverse Lunge](https://hi.fitness/exercises/kettlebell-goblet-reverse-lunge) - Quads · Kettlebell
- [Barbell Step Up on Bench](https://hi.fitness/exercises/barbell-step-up-on-bench) - Quads · Barbell
- [Barbell Overhead Lunge](https://hi.fitness/exercises/barbell-overhead-lunge) - Quads · Barbell
- [Barbell Front Lunges with Small Pause](https://hi.fitness/exercises/barbell-front-lunges-with-small-pause) - Quads · Barbell
- [Kettlebell Step Up](https://hi.fitness/exercises/kettlebell-step-up) - Quads · Kettlebell