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Challenge · 2025

#98: 100 Weighted Step-Back Lunges (Dumbbells, Barbell or Sandbag)

Test your unilateral strength, core stability, and focus with 100 weighted step-back lunges. This RB100 Challenge hits legs, glutes, and lungs in equal measure.

By Editorial Team · · Updated

Athlete performing a controlled step-back lunge holding dumbbells

Step-back lunges are one of the most functional, joint-friendly ways to train the lower body. They build strength, stability, and mobility in one seamless movement and when you add load, the results accelerate fast.

Challenge #98 tasks you with completing 100 total weighted step-back lunges, either with dumbbells, a barbell, or a sandbag. The key is control, not collapse.

“Real strength shows up one leg at a time.” — RB100.Fitness

Challenge Breakdown

  • Reps: 100 total (50 per leg)
  • Equipment: Dumbbells, kettlebells, barbell, or sandbag
  • Standards: Step back far enough to maintain vertical shin on front leg
  • Lower rear knee to just above floor
  • Maintain upright torso throughout
  • Push off front leg to return to standing

Programming Formats

  • 10 × 10 alternating legs
  • 5 sets of 20 (10 per leg) with 60s rest
  • EMOM: 10 reps per minute
  • As a finisher: 100 reps for time with bodyweight or light load

Track weight, rest, and time in the RB100 Tracker

Why It Works

Step-back lunges place less strain on the knees than forward lunges, while still developing:

  • Glute and quad strength
  • Balance and proprioception
  • Core and spinal stability under load
  • Single-leg motor control crucial for athletes, runners, and injury-proofing

And because it’s unilateral, you can identify and fix side-to-side imbalances quickly.

Progressions & Variations

Beginner:

  • Bodyweight only
  • Reduce range of motion or use assistance for balance

Intermediate:

  • Hold dumbbells at sides
  • Perform alternating or unbroken sets

Advanced:

  • Barbell back-rack or front-rack
  • Use a heavy sandbag in bear hug or shoulder position
  • Add a pause at bottom of each rep
  • Combine with #62: Weighted Step-Ups for a brutal unilateral pairing

Technique Cues

  • Keep your front knee stacked over ankle
  • Drive up through the heel, not the toe
  • Avoid forward lean torso stays tall
  • Brace core before stepping
  • Use arms and breath for rhythm and control

Cooldown & Recovery

Learn More

Rear view of athlete mid-step back with a sandbag in front rack position Side angle of barbell step-back lunge showing full range of motion