Legs
Dumbbell Rear Lunge
A foundational lower-body movement designed to build glute strength and improve unilateral stability.
How to perform.
Follow the sequence — setup is half the lift.
Stand tall with your feet hip-width apart while holding a dumbbell in each hand at your sides with a neutral grip.
Engage your core and take a controlled step backward with your right leg, landing on the ball of your foot.
Lower your hips vertically by bending both knees until your back knee is just above the floor and your front thigh is parallel to the ground.
Keep your front shin relatively vertical and maintain a slight forward lean in your torso to emphasize the glutes.
Drive through the midfoot of your front leg to return to the starting position in one fluid motion.
Complete all repetitions on one side before switching or alternate legs as programmed.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Stepping directly behind the front foot which compromises balance and stability.
- Allowing the front knee to cave inward during the descent or ascent.
- Leaning too far back and arching the lumbar spine instead of maintaining a neutral torso.
- Pushing off the back toe too aggressively instead of using the front leg to drive the movement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.