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Dumbbell Rear Lunge

in Quadriceps Exercise


Main Muscle Worked: Quadriceps

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Dumbbell Rear Lunge - Exercise Guide

Step 1

Stand up straight while holding a dumbbell in each hand. Your arms must be extended by your sides and feet shoulder width away from each other. This is your starting position.

Step 2

Step one foot back at around 2 feet away from your front foot.

Step 3

After that, lower your upper body by bending your knees as you inhale. Keep your upper body steady and back straight as you do this. Continue until your back knee touches the floor. Once you’re at the bottom of the movement, your knees must be bent at 90 degrees with your front shin perpendicular to the floor. Ensure that your front knee doesn’t go beyond your toes as you descend. Let your arms rest by your sides and holding the dumbbells.

Step 4

Pause for a moment then push yourself up using the balls of your feet. Continue until you’re back to your starting position. Exhale as you do this.

Step 5

Repeat with your opposite leg.


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