Single-arm Reverse Lunge and Press
Muscle Groups: Quads, Glutes, Shoulders
Single-arm Reverse Lunge and Press focuses on Quads, Glutes, Shoulders, with Hamstrings, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-arm Reverse Lunge and Press with proper form and technique.
- 1
Stand tall with your feet hip-width apart, holding a dumbbell in one hand at shoulder height.
- 2
Step back with the opposite leg into a lunge, keeping your front knee over your ankle.
- 3
Push through your front heel to return to standing and press the dumbbell overhead with the same arm as the leg that lunged.
- 4
Repeat for reps before switching arms.
Tips for Success
These tips will help you perform Single-arm Reverse Lunge and Press safely and effectively while maintaining proper form.
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Keep your core engaged to support your back and maintain balance.
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Avoid letting your front knee go past your toes during the lunge to protect your joints.
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Keep your torso upright and your shoulder down during the press to prevent strain.
Secondary Muscles
While Single-arm Reverse Lunge and Press primarily targets Quads, Glutes, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Single-arm Reverse Lunge and Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-arm Reverse Lunge and Press, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
