CompoundDumbbell
Dumbbell Rear Lunge
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps per leg (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 6–8 reps per leg (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps per leg (50–70% 1RM, RPE 6–7)
📋How to Perform
- Stand tall with your feet positioned hip-width apart, holding a dumbbell in each hand at your sides with your arms hanging straight down
- Maintain a completely upright posture with your chest proud, shoulders pulled back, and core engaged for stability
- Take a deep breath, then take a controlled step backward with one leg, keeping your balance centered over your hips
- Lower your body straight down by bending both knees simultaneously, keeping your torso as vertical as possible throughout the descent
- Continue lowering until your back knee approaches the ground (approximately 1-2 inches above the floor) while your front thigh reaches parallel
- Ensure your front knee stays aligned directly over your ankle and does not extend past your toes to protect the knee joint
- Push powerfully through your front heel to drive yourself back up to the starting position, focusing on your front leg doing the work
- Maintain perfect balance and control throughout the entire movement, either alternating legs or completing all reps on one side before switching
💡Coaching Cues
- ✓
Keep torso upright
- ✓
Front knee over ankle
- ✓
Drive through front heel
- ✓
Control the descent
- ✓
Step back far enough
- ✓
Maintain core tension
⚠️Common Mistakes
- ✗
Leaning forward excessively
- ✗
Front knee caving inward
