A lunge variation stepping backward with dumbbells in hand, emphasizing glutes and quads while reducing forward knee stress.
- +More knee-friendly than forward lunges for many lifters
- +Great for glute and quad development
- +Unilateral pattern helps correct imbalances
- –Requires balance and coordination
- –Can strain hips or lower back if step length is off
- –Harder to load very heavy compared to bilateral squats
This exercise targets:
Glutes
Glutes
Abductors
Quadriceps
Quads
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall, feet hip-width, hold dumbbells at your sides (palms in); brace your core
- Step one foot straight back on a hip-width track, toes forward, hips square
- Lower under control until front thigh is near parallel and back knee hovers above the floor
- Keep torso upright, chest up, spine neutral; eyes forward
- Front knee tracks over mid-foot with heel planted; don’t let it cave inward
- Drive through the front heel/midfoot to stand, bringing the back foot to start
- Alternate legs each rep, or do all reps on one side; slow down, strong up
- Inhale as you step back and lower; exhale as you drive up
