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Comparable substituteAlternating Dumbbell Forward Lunge
Comparable substituteAssisted Cossack Squat
Comparable substituteMedicine Ball Split Squat
Comparable substituteLateral Lunge with Heel TouchComparable substituteBand Single-Leg Romanian Deadlift with Single-Arm Row
Comparable substituteBody Weight Walking LungeOpen the Plan Builder
Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Stand tall with a dumbbell resting at each shoulder, elbows slightly forward, and feet under your hips.
- 02Brace your trunk and step one foot backward far enough to form a stable reverse-lunge stance.
- 03Lower until both knees bend under control and the rear knee approaches the floor.
- 04Keep the front foot flat, the front knee aligned with its toes, and the dumbbells secure at the shoulders.
- 05Drive through the front foot to return to standing, then repeat on the same side or alternate legs.
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Variations
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Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Comparable substituteAlternating Dumbbell Forward LungeComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteLateral Lunge with Heel TouchComparable substituteBand Single-Leg Romanian Deadlift with Single-Arm RowComparable substituteBody Weight Walking LungeUse this exercise in a plan