Dumbbell Sliding Rear Lunge Single Arm Press

Muscles worked

Setup

1. Stand with feet hip-width apart, placing the ball of your right foot on a slider and holding a dumbbell in your left hand at shoulder height.
2. Maintain a neutral grip with the palm facing your ear and your elbow tucked slightly forward.
3. Engage your core and stand tall with your weight centered over your left (stationary) foot.

How to do it

1. Inhale and slide your right foot backward into a deep lunge, lowering your hips until your left thigh is parallel to the floor.
2. Exhale as you drive through your left heel to slide the right foot back to the starting position.
3. Simultaneously press the dumbbell vertically overhead in one fluid motion until your arm is fully extended.
4. Lower the dumbbell back to shoulder height with control as you prepare for the next repetition; complete all reps on one side before switching.

Form checklist

• Keep the front knee tracked directly over the mid-foot, avoiding any inward collapse.
• Maintain a vertical torso throughout the lunge to maximize core and oblique engagement.
• Avoid arching the lower back during the overhead press by keeping the ribs tucked.
• Ensure the sliding leg remains light on the slider, using the front leg to do the majority of the work.

Pro tips

• Focus on the 'contralateral' connection: feel the tension across your torso from the working front leg to the pressing opposite arm.
• Pause for a half-second at the bottom of the lunge to eliminate momentum and force the core to stabilize the weight before the ascent.

Make it harder

• Perform the overhead press while holding the bottom of the lunge position to increase time under tension and stability demands.
• Add a 3-second eccentric (lowering) phase to the sliding lunge to increase mechanical tension on the glutes and hamstrings.

Frequently asked

What muscles does the dumbbell sliding rear lunge single arm press work?

The dumbbell sliding rear lunge single arm press primarily targets the calves, deltoids, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the dumbbell sliding rear lunge single arm press?

The dumbbell sliding rear lunge single arm press uses dumbbell.

Is the dumbbell sliding rear lunge single arm press good for beginners?

The dumbbell sliding rear lunge single arm press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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