← Back to library
Last updated March 5, 2026
Media unavailable
Quadricepsglutesshoulders
Overhead Lunge (Dumbbell)
Hold dumbbells overhead with locked arms while performing alternating lunges. Challenges shoulder stability, core, and leg strength simultaneously.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadsglutes (max)
Secondary
hamstringsfront shouldersdeep abs / coreside abs / obliques
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Alternate
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand tall with feet hip-width apart.
- Hold a dumbbell in each hand and press them overhead.
- Lock your elbows fully and keep your biceps close to your ears.
- Engage your core and stabilise the weights before starting.
- Step 2Execution
- Take a controlled step forward with one foot.
- Lower your hips until both knees form 90-degree angles.
- Keep the dumbbells stable directly above your shoulders throughout.
- Push through the heel of your front foot to stand back up.
- Bring your back foot forward to meet the front foot.
- Alternate legs with each rep.
- Step 3Tips
- Start with light dumbbells to master the balance component.
- Keep your rib cage down and core braced to avoid arching your lower back.
- Look straight ahead, not up at the dumbbells.
- If balance is an issue, practice stationary overhead lunges first.
- This exercise is excellent for overhead mobility and total body stability.