Reverse Lunges Slider Lateral Raise
The reverse lunges slider lateral raise pairs a reverse lunge with simultaneous lateral dumbbell raises to challenge the lower body and shoulders together. It targets the quads and glutes through the lunge while building shoulder strength and requiring core stability.
How to do it
- Stand with feet hip-width apart holding a dumbbell in each hand, with sliders under your feet if available.
- Step one foot back into a reverse lunge, lowering your back knee toward the ground.
- As you lower into the lunge, raise both arms laterally to shoulder height.
- Lower the arms as you drive back to standing.
- Repeat on the other leg, alternating sides for the desired number of repetitions.
Form cues
- Keep your chest tall and core engaged throughout the movement.
- Step back smoothly into your lunge while maintaining balance.
- Raise both arms to shoulder height in sync with the lower-body descent.
- Drive through your front heel to return to the starting position.
Breathing: Inhale as you step back and lower into the lunge; exhale as you drive back up to standing.
Common mistakes
- Arching your lower back as your arms raise, which strains your spine.
- Rushing the tempo, leading to a loss of balance and coordination.
- Swinging the weights using momentum instead of controlled shoulder strength.
Muscles worked
Primary: quads. Secondary: glutes, shoulders, core.
Suggested sets & reps
Get fitter
3 sets × 10 reps per leg, rest 60 s
Lose weight
3 sets × 10-12 reps per leg, rest 45-60 s
Build muscle
3-4 sets × 8-10 reps per leg, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp knee or shoulder discomfort, ease off or choose a gentler movement.
- Check with a professional before starting if you have pre-existing joint concerns.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What should I do if I lose my balance during the exercise?
Slow down the movement and focus on a fixed point on the floor ahead of you. You can also perform the lunge without the slider or weights until your stability improves.
Can I do this exercise without weights?
Yes, you can practice the bodyweight lunge and arm raise pattern first to master the coordination before adding dumbbells.
Why do my shoulders feel tired before my legs?
Lateral raises are challenging for the side shoulders. If your shoulders fatigue too quickly, use lighter dumbbells or focus on the leg movement first.