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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Dumbbells
Dumbbell Overhead Lunge
4 steps Updated 29/08/2026
Dumbbell Overhead Lunge 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. Extend your arms fully overhead with your palms facing each other.
- Step forward with your right foot, lowering your hips until both knees are bent at approximately 90 degrees. Your back knee should hover just above the floor.
- Push through your front heel to return to the starting position, maintaining the dumbbells overhead throughout the movement.
- Alternate legs and repeat the movement for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Dumbbell Overhead Lunge
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