Offset Dumbbell Reverse Lunge

The offset dumbbell reverse lunge increases strength in the core and throughout the legs with an emphasis on the quads, hamstrings, and glutes. The exercise also improves shoulder stability and muscular balance on both sides of the body.


  1. 1182_A
    Grab a dumbbell and hold it in one hand next to your shoulder with your arm bent. Stand tall with your feet hip-width apart.
  2. Offset Dumbbell Reverse Lunge
    Step back with the leg on the same side as the dumbbell. Lower your body until your front knee is bent at least 90 degrees. Your rear knee should nearly touch the floor. Keep your torso as upright as possible, pause, then push through your heel and return to the starting position as quickly as you can.

Trainer’s Tips

  • Do not allow your front knee to go beyond your toes. Instead, keep your shin as vertical as possible
  • Do not let your front heel come off the floor. Instead, plant it like a stake into the ground
  • Do not allow the weight to carry your torso forward. Instead, keep your torso as upright as possible