Dumbbell overhead lunge

A compound exercise for the quads and glutes, with help from the side delts, abs. Equipment: dumbbells.

Orbit

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WorksQuadsGlutesSide deltsAbs

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Press one dumbbell overhead, arm locked.
Step forward into a lunge, the bell steady
Push back to standing

Muscles worked

Dumbbell overhead lunge: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Side delts
Abs

Equipment

Dumbbells

Alternatives

Exercises that train the same main muscles. See all dumbbell overhead lunge alternatives.

Kettlebell overhead reverse lungeKettlebells
Goblet reverse lungeKettlebells
Landmine reverse lungeBarbell
Reverse lunge with knee driveNo equipment
Barbell rear-foot-raised split squatBarbell, Squat rack and Flat bench
Barbell reverse lungeBarbell and Squat rack

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

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