Dumbbell Rear Lunge from Step
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Hamstrings · Adductors · Calves |
| Equipment |  Dumbbell Box or step |
| Movement pattern | Lunge |
| Rep range | 8–12 reps (one side at a time) |
34 similar exercises
Representative exercise: Bodyweight Reverse Lunge
- Bodyweight Reverse Lunge
- Balance Rear Lunge
- Reverse Lunge Chair Supported
- Bodyweight Rear Lunge
- Bottle Weighted Reverse Lunge
- Barbell Reverse Lunge
- Landmine Rear Lunge
- Barbell Forward Backward Lunge
- Dumbbell Rear Lunge
- Kettlebell Goblet Forward Backward Lunge
- Kettlebell Rear Lunge
- Kettlebell Backward Lunge
- Kettlebell Forward Backward Lunge
- Smith Rear Lunge
- Suspension Reverse Lunge
- Medicine Ball Rear Lunge
- Reverse Lunge Quick Arms
- Wall Supported Reverse Lunge
- Bodyweight Shifting Reverse Lunge
- Barbell Rear Lunge (VERSION 2)
- Landmine Rear Lunge (VERSION 2)
- Cable Reverse Lunge
- Kettlebell Clean Grip Reverse Lunge
- Kettlebell Ipsilateral Reverse Lunge
- Kettlebell Contralateral Reverse Lunge
- Bodyweight Reverse Lunge with Overhead Reach
- Landmine Overhead Rear Lunge
- Smith Rear Lunge from Deficit
- Barbell Forward Backward Lunge (VERSION 2)
- Kettlebell Forward Backward Lunge (VERSION 2)
- Weighted Plate Overhead Reverse Lunge
- Dumbbell Reverse Lunge from Deficit
- Dumbbell Opposite Reverse Lunge from Deficit
- Kettlebell Reverse Lunge from Deficit
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Goblet Split SquatEasierDumbbell Split SquatEasierBarbell LungeSimilar exerciseBand Split SquatSimilar exerciseLateral Step-UpSame muscle · different equipmentBodyweight Reverse LungeSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.