Dumbbell Rear Lunge Front Raise

1. Stand tall with feet hip width apart holding a light dumbbell in each hand at your thighs, palms facing back.
2. Step one foot straight back and lower the rear knee toward the floor while keeping the front shin vertical.
3. As you descend, raise both dumbbells forward with straight arms until they reach shoulder height.
4. Pause briefly at the bottom with the arms parallel to the floor and the torso upright.
5. Lower the dumbbells back to your thighs as you push through the front heel to stand.
6. Bring the rear foot forward to the start position and repeat on the other leg.
7. Alternate legs for the planned reps, keeping the movement smooth and controlled.

Common Mistakes

• Leaning forward on the lunge: The front raise pulls the torso forward, and the lunge amplifies it. Keep the ribs stacked over the hips and brace the core before each step.
• Swinging the dumbbells up: Using momentum from the step to throw the weights up removes shoulder tension. Raise them with a deliberate two-second lift timed with the descent.
• Front knee caving inward: Balance demand often lets the knee drift in. Push the front knee out over the middle toes and shorten the step if stability is poor.

Programming Tips

Use 2 to 3 sets of 8 to 12 reps per leg in a circuit or full-body conditioning session, typically after main lifts. It is a coordination and endurance move that trains the legs and shoulders together, not a replacement for heavy lunges or presses.

Start with 3 to 5 kg dumbbells, since the front raise limits the load far more than the lunge. Progress by adding reps or slowing the tempo before adding 1 kg. The most common fault is losing the upright torso as the arms come forward; fix it by raising the dumbbells only to shoulder height and keeping the chest tall through the lunge.

Common Questions

What muscles does the rear lunge front raise work?

It works the quads, glutes and hamstrings from the reverse lunge, plus the front deltoids from the raise. The core and upper back work hard to keep the torso upright.

How much weight should I use for a lunge with front raise?

Most people start with 3 to 5 kg per hand because the shoulders tire long before the legs. Choose a load you can raise strictly for 10 reps.

Is the rear lunge front raise good for fat loss?

It works many muscles at once and raises the heart rate, so it is a useful circuit exercise for calorie burn. It still works best alongside a sensible diet and heavier strength training.