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Upper Legs · Dumbbell
Dumbbell Lunge to Overhead Press
Dumbbell Lunge to Overhead Press is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings, triceps and calves assisting. It needs a dumbbell. 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
- Dumbbell
- 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
- Triceps · Triceps Brachii
- Calves · Gastrocnemius, Soleus
How to do Dumbbell Lunge to Overhead Press
- Stand with your feet hip-width apart, holding a dumbbell in each hand at shoulder height with your palms facing each other.
- Step forward with your right foot and lower your body into a lunge position by bending both knees while simultaneously pressing the dumbbells overhead until your arms are fully extended. Your right knee should be directly above your right ankle, and your left knee should hover just above the floor.
- Push through your right heel to return to the starting position while lowering the dumbbells back to shoulder height.
- Repeat the movement with your left leg, alternating legs with each set.
Form tips
- Ensure your front knee does not extend past your toes to avoid strain on the knee joint.
- Keep a steady and controlled pace to ensure proper form and balance.
- Exhale as you press the dumbbells overhead and inhale as you lower them back down.
Dumbbell Lunge to Overhead Press alternatives
More quads exercises
Dumbbell Lunge to Overhead Press FAQ
What muscles does Dumbbell Lunge to Overhead Press work?
Dumbbell Lunge to Overhead Press mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Deltoids). The hamstrings, triceps and calves work as secondary muscles.
What equipment do you need for Dumbbell Lunge to Overhead Press?
You need a dumbbell.
How many sets and reps of Dumbbell Lunge to Overhead Press 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 Dumbbell Lunge to Overhead Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Lunge to Overhead Press 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 Dumbbell Lunge to Overhead Press?
Other exercises for the quads include Landmine Lunge to Overhead Press, Landmine Alternating Lunge to Chest Press, Plate Overhead Walking Lunge and Bodyweight Full Squat With Overhead Press.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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