Reverse Lunge with Shoulder Press

Intermediate Level of Difficulty

The reverse lunge with dumbbell shoulder press is an intermediate compound exercise. This exercise targets the lower body, core and shoulders. It does require some balance and coordination and would be a great addition to any full body program.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

reverse lunge with shoulder press - step 1

Step 1

Stand with both feet shoulder width apart and hold a dumbbell in one hand raised above your shoulder.

reverse lunge with shoulder press - step 2

Step 2

Step back with one leg into a reverse lunge on the same side that you press the dumbbell over your head as you descend into the lunge.

reverse lunge with shoulder press - step 3

Step 3

Stand back up into the starting position and lower the dumbbell back down to your shoulder and repeat.