Reverse Lunge to Lateral Raise

Setup & Positioning

• Hold a pair of dumbbells at your sides with palms facing your body.
• Stand tall with feet hip-width apart, core braced, and shoulders pulled back.

Key point: “The goal is a smooth transition—strong lower-body drive into a controlled shoulder raise.”

Execution

1. Step one foot straight back into a reverse lunge, lowering until both knees are at about 90 degrees.
2. As you push back to the starting position, lift both arms out to the sides until they’re level with your shoulders, keeping elbows slightly bent.
3. Slowly lower the dumbbells back to your sides.
4. Alternate legs for each rep or complete all reps on one leg before switching.

Where You Should Feel It

• Quads, glutes, and hamstrings from the lunge
• Deltoids from the lateral raise
• Core engaged for balance throughout the transition

Where You Shouldn’t Feel It

• Lower back strain from leaning forward
• Neck tension from shrugging shoulders during the raise
• Knee discomfort from collapsing inward

Breathing

"Inhale as you lunge back, exhale as you push forward and raise the dumbbells."

Common Mistakes to Avoid

1. Rushing the transition – Control the shift from lunge to raise.
2. Shrugging shoulders – Keep traps relaxed during the lateral raise.
3. Overextending the lower back – Stay tall through the torso.
4. Letting front knee drift inward – Keep it aligned over the toes.