Dumbbell Overhead Lunge

Dumbbell Overhead Lunge


This exercise involves holding a dumbbell overhead while performing lunges. It targets the legs, glutes, and shoulders, and can improve overall strength and stability.

Muscle Group

Equipment Required

Dumbbell Overhead Lunge Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Extend your arms straight up above your head, keeping your elbows close to your ears.
  3. Take a large step forward with your right foot, lowering your body until your right thigh is parallel to the ground.
  4. As you lunge forward, lower the dumbbells down to either side of your right foot.
  5. Push off your right foot and return to the starting position, raising the dumbbells back up above your head.
  6. Repeat the lunge with your left foot, lowering the dumbbells down to either side of your left foot.
  7. Continue alternating lunges for the desired number of repetitions.

Dumbbell Overhead Lunge Form & Visual

Dumbbell Overhead Lunge

Dumbbell Overhead Lunge Benefits

  • Strengthens the legs, glutes, shoulders, and core muscles
  • Improves balance and stability
  • Increases range of motion in the hips and shoulders
  • Engages multiple muscle groups for a full-body workout
  • Can be modified for different fitness levels by adjusting the weight of the dumbbells

Dumbbell Overhead Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core
  • Shoulders
  • Triceps

Dumbbell Overhead Lunge Variations & Alternatives