Dumbbell Step Back Lunge and Row
Perform a step back lunge while holding a dumbbell in each hand. As you lunge back, engage your core and maintain an upright posture.
At the bottom of the lunge, pull the dumbbells towards your torso in a rowing motion. Ensure your elbows stay close to your body.
- Stand with feet hip-width apart, holding a dumbbell in each hand.
- Step back with your right foot into a lunge.
- As you lower into the lunge, row the dumbbells towards your chest.
- Push through your front heel to return to the starting position.
- Repeat on the opposite side.
How to perform the Dumbbell Step Back Lunge and Row
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Step Back Lunge and Row using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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