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Lower body exercise

Supported Reverse Lunge

Lower bodyDumbbell2:49 demo

A reverse lunge holding a stick or dowel for balance, so you can train the working leg through a fuller range.

How to perform it

  1. Hold a sturdy dowel in one hand and a dumbbell in the other.

  2. Step back under control into the lunge.

  3. Stack your back knee, hip and shoulder at the bottom.

  4. Exhale as you drive through the front leg to stand, then reset.

Coaching cues

  • Use the support for balance only
  • Keep the front foot planted
  • Ribs stay over your pelvis
  • Reset fully between reps
Make it easier

Remove the dumbbell.

Make it harder

Rely less on the support over time.

What it trains

QuadsGlutesBalanceSingle-leg strength

Programming

8–10 reps per side, 2–3 sets.

General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.

Put it to work

Workouts that use this exercise

Low-Impact Return to Training

A conservative, no-jumping restart.

Open workout →

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