Dumbbell Reverse Lunge with Valslide

Lunges are often touted to be an effective thigh slimming exercises (and they are), but doing lunges day in, day out in every leg workout can get boring and ineffective. 

Adding a little variety to your leg routine by incorporating Dumbbell Valslide Reverse Lunges into exercise arsenal can spice up your workouts and reignite your motivation. 

This advanced reverse lunge exercise works your thighs and glutes even more than traditional lunges, and the added resistance from the dumbbells and the Valslide helps to lose thigh fat and slim down your legs.

According to Prevention.com, these upgrades (dumbbells and Valslide discs) are important in slimming down your thighs. 

Victoria Wolk, writer of Prevention.com writes “To really change your muscles, you’ve got to challenge them.” On her article on exercises to lose thigh fat, she recommends increasing resistance (start with two 8 lb dumbbells) as soon as 12 reps no longer feels challenging.” 

Valslide is also another great way to add challenge to your lunges. As Mensfitness.com put it, it’s a girly workout that gets legit results

The effectiveness and additional challenges of Valslide comes from its ability to mimic sliding motions and create instability.

It’s hard to keep balance on them and forces your muscles to work harder and engage additional muscles to help stabilize your body. 

All these additional muscle engagement adds to its effectiveness and results in more calories burned. It’s truly a tool well designed for fat loss and a necessary addition to any inner thigh exercises. 

Valslide Dumbbell Reverse Lunge Exercise Details: 

Benefits: This reverse lunge exercise targets and strengthens the muscles in your thighs, buttocks, and hamstrings, giving your your legs slimming effects and lifting up your butt to give the backside you want.

Target Muscles: Thighs, hips, buttocks, and hamstrings

Equipments: Valslide and Dumbbells 

Note: You can use towels (only on a hard surface) in place of Valslide to create the sliding motion.

Exercise Table

102-3MediumGym or Home

If you find this reverse lunge to be challenging, perform the basic lunge with no weight first to build enough strength and balance. 

How to do it:

  1. Stand with one foot on Valslide holding dumbbells at your side.
  2. Look straight ahead, and keep your torso as upright as possible for the entire exercise. Keep your lower back slightly arched. 
  3. Contracting your abs, slide back the foot on Valslide to the point that your back knee is parallel to the floor. 
  4. Raise your back heel to be on your toes while making sure your weight is on the front heel.
  5. Go back to the starting position and repeat 8- 10 times before switching sides. 

Tips: Your front knee should not pass your toes.

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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