# Barbell Overhead Lunge

An alternating forward lunge with a barbell held straight overhead. Trains the quads and glutes, while holding the bar overhead makes your shoulders, upper back and trunk work to keep you upright.

- Advanced · Compound
- Equipment: Barbell
- HD video: https://media.seto.fit/exercises/barbell-overhead-lunge/video/female.mp4
- HTML: https://seto.fit/exercises/barbell-overhead-lunge/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Hamstrings: 5/10
- Hip adductors: 5/10
- Calves: 4/10
- Hip abductors: 4/10

## How to do the Barbell Overhead Lunge

1. Stand tall, barbell pressed straight overhead.
2. Step forward with one leg, bending both knees to lower your body.
3. Keep the bar over your shoulders, arms straight.
4. Push off your front foot to return to the starting position.
5. Alternate legs each rep.

### Full technique — 8 steps

1. Stand tall with feet hip-width apart and press the barbell straight overhead with an overhand grip about shoulder width.
2. Hold your arms straight with the bar directly over your shoulders.
3. Tighten your stomach and take a comfortable step forward with one leg.
4. Lower straight down until both knees bend and your back knee approaches the floor.
5. Keep your front foot flat and your front knee pointing the same way as that foot.
6. Keep the bar directly over your shoulders for the whole rep.
7. Drive through the whole front foot to push yourself back to the starting position.
8. Alternate legs each repetition.

## Common mistakes

- Letting the bar drift forward
- Bending the elbows overhead
- Taking too short a step
- Pushing off the back foot
- Overarching the lower back

## Form cues

- Stay tall through torso
- Front foot stays planted
- Push back from front leg
- Arms straight overhead
- Keep ribs down

## How much to do

- **Strength**: 3–4 sets of 5–8 reps · rest 2 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–10 reps · rest 1 min 30 s · 3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 12–16 reps · rest 1 min 15 s · 4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Bulgarian Split Squat](https://seto.fit/exercises/dumbbell-bulgarian-split-squat/), [Single Arm Dumbbell Overhead Split Squat](https://seto.fit/exercises/single-arm-dumbbell-overhead-split-squat/)
- **Kettlebell**: [Kettlebell Reverse Lunge](https://seto.fit/exercises/kettlebell-reverse-lunge/), [Goblet Side Squat](https://seto.fit/exercises/goblet-side-squat/)
- **No equipment**: [Sliding Curtsy Lunge](https://seto.fit/exercises/sliding-curtsy-lunge/), [Bodyweight Forward Lunge](https://seto.fit/exercises/bodyweight-forward-lunge/)
- **Weight plates**: [Bodyweight Deficit Reverse Lunge](https://seto.fit/exercises/bodyweight-deficit-reverse-lunge/), [Plate Forward Lunge](https://seto.fit/exercises/plate-forward-lunge/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Barbell Bulgarian Split Squat](https://seto.fit/exercises/barbell-bulgarian-split-squat/) — Intermediate
- Easier: [Barbell Deficit Reverse Lunge](https://seto.fit/exercises/barbell-deficit-reverse-lunge/) — Advanced
- **This exercise: Barbell Overhead Lunge — Advanced**

## Quick answers

### What muscles does the Barbell Overhead Lunge work?

Primary: Quads 9/10, Glutes 8/10. Also works: Hamstrings 5/10, Hip adductors 5/10, Calves 4/10, Hip abductors 4/10.

### When should I do the Barbell Overhead Lunge in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 12 min with rest.

### How many sets and reps of the Barbell Overhead Lunge?

Strength: 3–4 sets of 5–8 reps, rest 2 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 8–10 reps, rest 1 min 30 s, 3 reps in reserve. Endurance: 2–3 sets of 12–16 reps, rest 1 min 15 s, 4 reps in reserve.

### What can I do instead of the Barbell Overhead Lunge?

Dumbbells: Dumbbell Bulgarian Split Squat, Single Arm Dumbbell Overhead Split Squat. Kettlebell: Kettlebell Reverse Lunge, Goblet Side Squat. No equipment: Sliding Curtsy Lunge, Bodyweight Forward Lunge. Weight plates: Bodyweight Deficit Reverse Lunge, Plate Forward Lunge.

### What is an easier version of the Barbell Overhead Lunge?

Barbell Deficit Reverse Lunge (Advanced), Barbell Bulgarian Split Squat (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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