Classification
Type | auxiliary |
Mechanics | compound |
Direction | push |
Equipment | 2 dumbbells |
Additional Equipment | - |
Instructions
Preparation
Stand upright and hold dumbbells to sides. Keep arms extended.Execution
Lunge backward with one leg. Simultaneously flex knees and hip to lower body until knee of rear leg is just above floor. Extend rear knee to return to starting position. Repeat. Continue with opposite side.Variations / Comments
Exercise can also be done alternating.![Dumbbell Lunge, Rear | Starting Position Dumbbell Lunge, Rear Starting Position](/data/exercisefiles/26/926.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Dumbbell Lunge, Rear | Ending Position Dumbbell Lunge, Rear Ending Position](/data/exercisefiles/27/927.jpg)
Muscles
Target | Quadriceps |
Synergist | Gluteus Maximus | Hip Adductors | Soleus |
Stabilizers | Hamstrings | Gastrocnemius | Trapezius, Upper | Trapezius, Lower | Erector Spinae |
![Dumbbell Lunge, Rear | Muscles Front Dumbbell Lunge, Rear Muscles Front](/data/musclemaps/21/521.jpg)
Front
![Dumbbell Lunge, Rear | Muscles Rear Dumbbell Lunge, Rear Muscles Rear](/data/musclemaps/22/522.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)