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Glutes · Intermediate

Dumbbell Step Back Lunge and Row

Reverse-lunge and dumbbell-row combination for unilateral leg strength, upper-back pulling, and trunk control.

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Exercise overview

Training details

GlutesQuadricepsHamstringsLatsUpper BackBicepsCore

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with a dumbbell in each hand and step one leg back into a stable reverse-lunge stance.
  2. 02Lower both knees under control and hinge the torso slightly forward with a long spine.
  3. 03Hold the lunge position while rowing both dumbbells toward the lower ribs without twisting or shrugging.
  4. 04Lower the dumbbells to straight arms, then drive through the front foot to return to standing.
  5. 05Alternate legs only after completing the full lunge-and-row sequence with control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionDumbbell Reverse LungeRelated variationDumbbell Front Rack Reverse LungeRelated variationDumbbell SeeSaw LungeRelated variationDumbbell Suitcase Reverse Lunge to Single Leg Romanian DeadliftRelated variationReverse Lunge

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Alternatives

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Substitute 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 Row

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