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Upper Legs · Barbell
Barbell Overhead Lunges
Barbell Overhead Lunges is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Shoulders · Deltoids
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Barbell Overhead Lunges
- Stand with your feet shoulder-width apart, holding a barbell overhead with both hands, using a grip slightly wider than shoulder-width. Keep your arms fully extended and your core engaged.
- Step forward with your right foot, lowering your body into a lunge position by bending both knees. Your back knee should hover just above the floor, and your front thigh should be parallel to the floor.
- Push through your front heel to return to the starting position. Repeat the movement with your left leg, continuing to alternate legs for the desired number of repetitions.
Form tips
- Keep your arms fully extended and your shoulders engaged to maintain control of the barbell.
- Focus on a controlled descent to maximize muscle engagement and prevent injury.
- Ensure your front knee does not extend beyond your toes to avoid placing undue stress on the knee joint.
Barbell Overhead Lunges alternatives
More quads exercises
Barbell Overhead Lunges FAQ
What muscles does Barbell Overhead Lunges work?
Barbell Overhead Lunges mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Deltoids). The hamstrings and calves work as secondary muscles.
What equipment do you need for Barbell Overhead Lunges?
You need a barbell.
How many sets and reps of Barbell Overhead Lunges should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Overhead Lunges good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Overhead Lunges burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Overhead Lunges?
Other exercises for the quads include Bodyweight Overhead Squat, Side Lunges Bodyweight, Dumbbell Overhead Lunge and Dumbbell Reverse Lunges Pulses.
For developers
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