Primary musclesHip، Leg
EquipmentDumbbells، Full Gym
Level—
Suggested3 × 8–12
Overview
Exercises that train the same muscle group can look similar, yet each one can stress the muscle from a different angle. For better muscle development, include movements that target multiple aspects of the same area in your program.
How to do it
- 1
Builds size and strength in quads, glutes, and hamstrings.
Dumbbell Rear Lunge is an effective lower-body exercise that can improve leg strength, stability, and balance. It targets the quadriceps and hip muscles most strongly, while also working the knee tendons, thighs, and core.
- 2
Dumbbell Rear Lunge is a simple movement for beginners to learn. It can help strengthen the leg muscles, firm the hip muscles, and burn calories to support weight loss.
- 3
It tightens the butt. Dumbbell Rear Lunge is one of the best exercises for helping you create a firmer, more toned butt by working the deepest gluteus muscles.
Muscles worked
Target
Quadriceps
Synergists
Gluteus Maximus، Adductor Magnus، Soleus
Dynamic stabilizers
Hamstrings، Gastrocnemius
Stabilizers
Erector Spinae، Gluteus Medius، Trapezius، Gluteus Minimus، Quadratus Lumborum، Obliques، Levator Scapulae، Tibialis Anterior
