How To Do Overhead Lunges

Overhead Lunge is a great exercise that targets the quadriceps, hamstrings, gluteus muscles and calves.

The challenge of holding a weight overhead activates the entire core section, the shoulders, upper and lower back.

Overhead Lunge will help improve strength, develop stability, mobility, flexibility and coordination.

It can be used as part of an interval program to develop conditioning.

This is an effective exercise to include in your rotation if you participate in activities that require frequent lunging action such as tennis, soccer, basketball and the martial arts.

Overhead Lunge Progression & Mobility

  • Press a barbell plate overhead. Your wrists and elbows must be in line with your shoulders, hips and heels for greater stability. Assume a hip width stance and keep the core tight throughout the exercise.
  • Lunge forward with one foot; the shins must remain vertical and the knee in line with the foot at the bottom position. Your back knee must be in line with your hips, shoulders, elbows and wrists.
  • Push off explosively from the front foot and back to starting position.
  • Repeat the exercise with the other leg.
  • Continue the exercise until you have completed the targeted number of reps or time interval.

Faults, Form and Technique

Leaning too far forward during the lunge will place the barbell plate in front of you.

This will throw your alignment off and leave you unbalanced.

Taking a short lunge will position your knee over and in front of your foot.

This will place undue stress on your knee especially on the push off back to starting position.

Lunging from a starting position with feet closer than hip width will result in the lunging leg crossing over the other leg.

This will result in greater emphasis on the core section but will keep you off balance.

Variations: Kettlebell Overhead Lunge