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Dumbbell Backwards Lunge - Long



  • Grasp a pair of dumbbells allowing them to hand at your side
  • Staring at a fixed point may improve balance during the exercise
  • Your feet should be no more than shoulder width apart


  • Take a long stride backwards, landing on the forefoot.
  • Bend the back knee and extend hip.
  • Carefully lower the rear knee almost to the floor
  • A short lunge will emphasis the quadracepts, however the front knee should not be forward of toes
  • A long lunge will emphasis the gluteus-maximus however. Returning to standing may be harder


  • Push back hard with the back leg, extending the knee then flexing hip
  • Keep the torso vertical throughout the whole exercise
Type: Strength
Duration: seconds per repitition
Rest Periods:


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