Lunge, Rear Lunge

Dumbbell Lunge, Rear Lunge Exercise

Target Muscle: Quadriceps (Thighs)

Workout Mechanics: Compound | Workout Force: Push Exercise | Utility: Auxiliary

Stablizer Muscle: Erector Spinae, Trapezius, Upper, Trapezius, Lower, Levator Scapulae, Gluteus Medius, Gluteus Minimus

Synergists: Gluteus Maximus, Adductor Magnus, Soleus

Lunge, Rear Lunge Instructions

Lunge, Rear Lunge Technique

Stand with dumbbells grasped to sides.

Lunge, Rear Lunge Form

Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat by alternating rear lunge with opposite leg.

Keep torso upright during lunge; flexible hip flexors are important. Forward knee should point same direction as foot throughout lunge. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.

Related Dumbbell Exercises
1. Lunge
2. Lunge, Side Lunge
3. Lunge, Walking Lunge
4. Single Leg Split Squat
5. Single Leg Split Squat, Single Leg Squat
6. Single Leg Split Squat, Split Squat
7. Squat
8. Step-up