Dumbbell Overhead Lunge
Overhead Lunges build strength & balance. Holding dumbbells adds intensity to this already challenging lower body & core exercise.
The Dumbbell Overhead Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the core and back. You'll need: dumbbells.
Required Equipment
Dumbbell Overhead Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Dumbbell Overhead Lunge Variations and Alternatives
How to do the Dumbbell Overhead Lunge
Hold a dumbbell in each hand and press them straight up overhead with your arms fully extended.
Stand tall with your feet together, engaging your core to maintain a neutral spine and stable posture.
Take a large step forward with one leg and lower your hips until both knees are bent at a 90-degree angle.
Keep your torso upright and your arms locked out overhead throughout the entire lowering phase.
Push off your front foot to return to the starting position while maintaining control of the weights.
Repeat the movement with the opposite leg, alternating sides for your desired number of repetitions.
Dumbbell Overhead Lunge FAQs
What muscles does the Dumbbell Overhead Lunge work?
The Dumbbell Overhead Lunge mainly works the quads and glutes & hips, with help from the core and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Overhead Lunge?
Dumbbells.
Is the Dumbbell Overhead Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Overhead Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Overhead Lunge variations and alternatives?
Similar exercises include the Barbell Overhead Lunge, Bodyweight Reverse Lunge with Overhead Reach, Dumbbell Goblet Lunge and Dumbbell Goblet Walking Lunge.
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