Shoulder Squeeze Reverse Lunge | Illustrated Exercise Guide

Primary muscles: Core, glutes, quads, hamstrings, upper back
Secondary muscles: Hips, calves, shoulders, back, chest
Equipment: No equipment

Shoulder Squeeze Reverse Lunge Instructions

1. Stand with your feet hip-width apart and raise your arms until they’re parallel to the floor.
2. Take a step back with your left leg, flex the knees until the back knee is just above the floor, and bend your elbows to bring your shoulder blades together.
3. Stand back up, straighten the arms, then take a step back with your right leg and repeat.
4. Keep alternating legs until the set is complete.

Proper Form And Breathing Pattern

Maintain your back straight, tighten the core, open your chest and keep your feet hip-width apart. Inhale as you lunge and squeeze the shoulder blades, and breathe out as you stand back up and straighten the arms.

From the Shop

Exercise Benefits

The shoulder squeeze reverse lunge is a compound move that helps to sculpt your whole body, improves core balance and stability, and boosts weight loss. This exercise strengthens your core, glutes, quads, hamstrings, and back muscles, helps keep your spine aligned, and improves posture.

Shoulder Squeeze Reverse Lunge Demonstration

Sets And Reps

Practice doing reverse lunges and the cobra lat pulldown first. Once you’re comfortable with your form, advance to the shoulder squeeze reverse lunge, and do 2 or 3, 60-second sets.

Calories Burned

To calculate the number of calories burned doing the shoulder squeeze reverse lunge, enter your weight and the duration of the exercise:

Related Full Body Exercises

Try these other full body exercises to get your heart rate up and burn even more calories:
Inner thigh raise to plank
Reverse lunge medicine ball overhead press
Knee and elbow press up
Chest fly glute bridge

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …