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Comparable substituteAlternating Dumbbell Forward Lunge
Comparable substituteAssisted Cossack Squat
Comparable substituteMedicine Ball Split Squat
Comparable substituteBarbell Reverse Lunge
Comparable substituteAlternating Safety Bar Reverse LungeComparable substituteBand Single-Leg Romanian Deadlift with Single-Arm RowOpen the Plan Builder
Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Stand tall with a dumbbell in each hand and your feet about hip-width apart.
- 02Step one foot forward and lower into a controlled forward lunge with both knees bending.
- 03Drive through the front foot and move the same leg directly backward into a reverse lunge.
- 04Keep your torso upright and the standing knee aligned as you move through the seesaw transition.
- 05Continue alternating forward and reverse lunges on that leg, then switch sides as programmed.
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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 substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteBand Single-Leg Romanian Deadlift with Single-Arm RowUse this exercise in a plan