---
title: "Dumbbell Reverse Lunges Pulses"
description: "Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides, palms facing your body."
locale: en
slug: dumbbell-reverse-lunges-pulses
url: "https://hi.fitness/exercises/dumbbell-reverse-lunges-pulses"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Glutes","Hamstrings"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/956c6bdd-dumbbell-reverse-lunges-pulses.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Dumbbell Reverse Lunges Pulses

Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides, palms facing your body.

## How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides, palms facing your body.
2. 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.
3. Perform two small pulses by slightly raising and lowering your body while maintaining the lunge position.
4. 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.

## Form tips

- Keep your back straight and your core engaged throughout the exercise.
- Make sure your front knee does not extend past your toes to avoid putting strain on the knee joint.
- Maintain a steady, controlled motion to ensure proper form and balance.

## Similar exercises

- [Barbell Lunge](https://hi.fitness/exercises/barbell-lunge) - Quads · Barbell
- [Barbell Rear Lunges](https://hi.fitness/exercises/barbell-rear-lunges) - Quads · Barbell
- [Barbell Front Rack Lunge](https://hi.fitness/exercises/barbell-front-rack-lunge) - Quads · Barbell
- [Kettlebell Goblet Reverse Lunge](https://hi.fitness/exercises/kettlebell-goblet-reverse-lunge) - Quads · Kettlebell
- [Barbell Step Up on Bench](https://hi.fitness/exercises/barbell-step-up-on-bench) - Quads · Barbell
- [Barbell Overhead Lunge](https://hi.fitness/exercises/barbell-overhead-lunge) - Quads · Barbell
- [Barbell Front Lunges with Small Pause](https://hi.fitness/exercises/barbell-front-lunges-with-small-pause) - Quads · Barbell
- [Kettlebell Step Up](https://hi.fitness/exercises/kettlebell-step-up) - Quads · Kettlebell