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Glutes · Intermediate

Dumbbell Suitcase Reverse Lunge to Single Leg Romanian Deadlift

Contralateral dumbbell reverse lunge flowing into a same-leg single-leg Romanian deadlift.

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Dumbbell Suitcase Reverse Lunge to Single Leg Romanian Deadlift demonstration

Exercise overview

Training details

GlutesQuadricepsHamstringsCore

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold one dumbbell in the hand opposite the working leg, stand tall, and brace your trunk.
  2. 02Step the nonworking leg backward and lower into a reverse lunge with the front foot flat.
  3. 03Drive through the front foot to rise and balance on that working leg.
  4. 04Hinge on the same leg while the rear leg reaches behind and the dumbbell tracks close to the standing leg.
  5. 05Extend the working hip to stand, regain balance, and repeat before switching sides.

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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 LungeEasier regressionSingle-Leg Romanian DeadliftRelated variationDumbbell Front Rack Reverse LungeRelated variationDumbbell SeeSaw LungeRelated variationDumbbell Step Back Lunge and RowRelated 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 substituteBand Single-Leg Romanian Deadlift with Single-Arm RowComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse Lunge

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