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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Dumbbells
Dumbbell Reverse Lunges Pulses
4 steps Updated 29/08/2026
Dumbbell Reverse Lunges Pulses is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides, palms facing your body.
- Take a step backward with your right foot, lowering your body until your left thigh is parallel to the floor and your right knee is just above the floor.
- Perform two small pulses by slightly raising and lowering your body while maintaining the lunge position.
- Push through your left heel to return to the starting position, bringing your right foot back to meet your left. Repeat the exercise for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Dumbbell Reverse Lunges Pulses
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