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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Shoulders Glutes Quadriceps
- Equipment
- Dumbbells
Dumbbell Lunge to Overhead Press
4 steps Updated 29/08/2026
Dumbbell Lunge to Overhead Press is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Step by step
How to perform it
- Stand with your feet hip-width apart, holding a dumbbell in each hand at shoulder height with your palms facing each other.
- Step forward with your right foot and lower your body into a lunge position by bending both knees while simultaneously pressing the dumbbells overhead until your arms are fully extended. Your right knee should be directly above your right ankle, and your left knee should hover just above the floor.
- Push through your right heel to return to the starting position while lowering the dumbbells back to shoulder height.
- Repeat the movement with your left leg, alternating legs with each set.
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Variations and related exercises
4 Corners Curtsy
Archer Step Back
Archer Stepback
Barbell Clean and Jerk
Last updated: 29/08/2026
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Dumbbell Lunge to Overhead Press
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