Quadriceps
Dumbbell Rear Lunge
A lunge that steps backward with dumbbells in your hands, working the thighs and glutes with less stress on the front knee.
Energy burned
≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.1 kcal/min
Estimate range 31–51 kcal (±25 %)
Muscle mass worked29 %
Effort during a set13.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand tall holding a dumbbell in each hand at your sides.
- 2Set your feet hip-width apart and brace your abs.
- 3Look straight ahead.
How to perform
- 1Step one foot back and lower until both knees are bent about 90 degrees.
- 2Keep your front shin nearly vertical and your torso upright.
- 3Push through your front foot to bring your back foot forward to the start.
- 4Alternate legs or finish all reps on one side.
