Hold a dumbbell overhead and perform forward lunges, working the quadriceps and gluteus maximus while challenging overhead stability.
How to do the Overhead Dumbbell Lunge#
- Stand with feet hip-width apart and hold a single dumbbell overhead with both hands, arms extended.
- Step forward with one foot and lower your hips until the front thigh is about parallel to the floor and the rear knee approaches the ground.
- Keep your torso upright and the weight stacked over your shoulder and hip—maintain a straight line from the dumbbell through your body.
- Press through the front heel to drive back up to standing, returning the rear foot to the start position.
- Repeat on the opposite leg, keeping a controlled tempo and steady overhead position throughout.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Adductors (Adductor Magnus, Longus & Brevis (Hip Adductors)), Abs (Rectus Abdominis), Front delts (Anterior Deltoid), Triceps (Triceps Brachii)
Common mistakes#
- Allowing the dumbbell to drift forward instead of keeping it stacked over the body.
- Leaning the torso forward rather than maintaining an upright spine.
- Letting the front knee collapse inward.
- Taking steps that are too short or too long, breaking hip alignment.
