Dumbbell Reverse Halo Lunge
Level up your stability with this dynamic full-body hybrid. Combine deep reverse lunges with a fluid overhead halo to torch your core, challenge your balance, and improve shoulder mobility.
The Dumbbell Reverse Halo Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Reverse Halo Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
How to do the Dumbbell Reverse Halo Lunge
Setup
Stand with feet hip-width apart, holding a single dumbbell vertically by its ends (or by the head) close to your chest.
Movement
The Lunge: Step backward with one leg and lower your hips until both knees are bent at approximately a 90-degree angle. Keep your torso upright.
The Halo: Simultaneously, as you step into the lunge, rotate the dumbbell around the back of your head in a circular motion (the 'halo').
Transition: As you push off your back foot to return to the standing position, complete the circular motion of the halo, bringing the weight back to the center of your chest.
Repeat: Perform the next repetition by stepping back with the opposite leg while reversing the direction of the halo circle.
Form Tips
Keep the core braced throughout the entire movement to prevent the lower back from arching during the halo portion.
Ensure the front knee stays aligned with your ankle, not caving inward.
Dumbbell Reverse Halo Lunge FAQs
What muscles does the Dumbbell Reverse Halo Lunge work?
The Dumbbell Reverse Halo Lunge mainly works the glutes & hips and quads, with help from the shoulders and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Dumbbell Reverse Halo Lunge?
None. The Dumbbell Reverse Halo Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Dumbbell Reverse Halo Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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