Sculpt your legs and booty using the rear lunge in my lower body dumbbell workout!
Leg Day! If you’re like me, you probably have a love/hate relationship with leg day. I hate to work the legs because it hurts and tires me the heck out. I also love to work the legs because you’re basically working half of your entire body, burning a lot of calories, and sculpting a nice booty when you lunge and squat.
Well, until someone figures out a better way to work the legs without any type of lunging and squatting, we’ll focus on a basic exercise that does the job as good as any! The rear lunge is a good exercise for chiseling, sculpting, eliciting a hormonal response, and getting the heart rate up.
Another great thing about this exercise is that lunging is a basic movement pattern that all of us see in our daily lives. Even an exercise as simple as walking is a variation of a lunge exercise. I can appreciate exercises that mimic activities that we do on a daily basis. In this instance, you can see directly how this range of motion is beneficial to you, and why it’s important to work and strengthen.
Dumbbell Rear Lunge
- Hold a pair of dumbbells in your hands and allow your arms to simply hang at your sides.
- Step back with one of your legs, allowing both knees to bend up to ninety degrees.
- Important! Make sure that you step back far enough so that your front knee does not extend beyond your toes. Try to keep the front knee stacked directly over the front ankle. This is very important for protecting your knee-joint.
- Drive the forward foot into the floor as you step the back leg up into a standing position.
- Repeat for a chosen number of repetitions, or for a set duration of time.