# Dumbbell Overhead Lunge

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

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-overhead-lunge/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-overhead-lunge/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Hamstrings: 5/10
- Hip adductors: 5/10
- Hip abductors: 3/10
- Calves: 3/10

## How to do the Dumbbell Overhead Lunge

1. Stand tall, dumbbells pressed straight overhead.
2. Step forward with one leg, bending both knees to lower your body.
3. Keep the dumbbells 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 a dumbbell in each hand straight overhead.
2. Hold your arms straight over your shoulders with your palms facing each other.
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 dumbbells 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 dumbbells drift too far 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 6–8 reps · rest 2 min · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 12–16 reps · rest 1 min · 3–4 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.

- **No equipment**: [Bodyweight Forward Lunge](https://seto.fit/exercises/bodyweight-forward-lunge/), [Bodyweight Reverse Lunge](https://seto.fit/exercises/bodyweight-reverse-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/)
- **Barbell**: [Barbell Reverse Lunge](https://seto.fit/exercises/barbell-reverse-lunge/), [Barbell Step-Up](https://seto.fit/exercises/barbell-step-up/)
- **Kettlebell**: [Kettlebell Reverse Lunge](https://seto.fit/exercises/kettlebell-reverse-lunge/), [Goblet Side Squat](https://seto.fit/exercises/goblet-side-squat/)

## 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: [Reverse Lunge](https://seto.fit/exercises/reverse-lunge/) — Beginner
- Easier: [Forward Lunge](https://seto.fit/exercises/forward-lunge/) — Beginner
- **This exercise: Dumbbell Overhead Lunge — Intermediate**
- Harder: [Barbell Deficit Reverse Lunge](https://seto.fit/exercises/barbell-deficit-reverse-lunge/) — Advanced
- Harder: [Barbell Overhead Lunge](https://seto.fit/exercises/barbell-overhead-lunge/) — Advanced

## Quick answers

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

Primary: Quads 9/10, Glutes 8/10. Also works: Hamstrings 5/10, Hip adductors 5/10, Hip abductors 3/10, Calves 3/10.

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

Accessory. Goes after the main lifts. ≈ 11 min with rest.

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

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2–3 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–16 reps, rest 1 min, 3–4 reps in reserve.

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

No equipment: Bodyweight Forward Lunge, Bodyweight Reverse Lunge. Weight plates: Bodyweight Deficit Reverse Lunge, Plate Forward Lunge. Barbell: Barbell Reverse Lunge, Barbell Step-Up. Kettlebell: Kettlebell Reverse Lunge, Goblet Side Squat.

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

Forward Lunge (Beginner), Reverse Lunge (Beginner).

### What is a harder version of the Dumbbell Overhead Lunge?

Barbell Deficit Reverse Lunge (Advanced), Barbell Overhead Lunge (Advanced).

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

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