Single-Arm Reverse Lunge and Press

The single-arm reverse lunge and press increases strength and stability in the shoulders and throughout the lower body. This exercise also improves core strength and balance.


  1. 477_A
    Hold a dumbbell in one hand at shoulder height.
  2. Single-Arm Reverse Lunge and Press
    Lunge backwards with the one leg until the knee is brushing the floor.
  3. 477_C
    Press the dumbbell overhead. Pause and lower it back to your shoulder and then rise up back up to standing, pushing through the heel of the front foot.

Trainer’s Tips

  • Keep your hips at an even height throughout the movement.
  • Choose the right weight. Selecting a dumbbell that is too heavy may disrupt good form.