Reverse Lunge Shoulder Press | Illustrated Exercise Guide

Primary muscles: Core, glutes, quads, hamstrings, shoulders
Secondary muscles: Hips, triceps, upper back, chest
Equipment: Dumbbells

Reverse Lunge Shoulder Press Instructions

1. Stand with your feet hip-width apart and hold a dumbbell in each hand.
2. Position the dumbbells at shoulder height with your palms facing forward and your elbows under your wrists.
3. Take a step back with your left leg and flex your knees until the back knee is just above the floor.
4. Stand back up, lift your left knee and push the dumbbells up.
5. Repeat this movement for the entire duration of the set and then switch legs.

Proper Form And Breathing Pattern

Tighten your core, keep your back straight, open your chest and maintain your hands shoulder-width apart. Breathe in as you flex the knees and lunge, and breathe out as you stand back up and push the dumbbells up and over your head.

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Exercise Benefits

The reverse lunge shoulder press strengthens the core, glutes, quads, hamstrings, and shoulders. This compound exercise boosts the metabolism, trims down body fat, increases muscle power and strength, and sculpts your whole body.

Reverse Lunge Shoulder Press Demonstration

Sets And Reps

Practice doing the shoulder press and reverse lunges first. Once you’ve acquired proper exercise form, pair the two movements and do 2 or 3, 30-second sets on each side.

Calories Burned

To calculate the number of calories burned doing the reverse lunge shoulder press, enter your weight and the duration of the exercise:

Related Full Body Exercises

Try these other full body exercises to get your heart rate up and burn even more calories:
Side lunge front raise
Lunge punch
180 jump squat
Squat curl

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