Dumbbell Rear Lunge from Step

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius

How to do it

1. Stand on a step 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 off the step 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 on the step, bringing your right foot forward to stand up straight.
4. Repeat the movement with your left leg stepping back off the step. 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.