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Upper Legs · Dumbbell
Dumbbell Overhead Lunge
Dumbbell Overhead Lunge is an intermediate compound strength exercise that works the quads (upper legs), with the shoulders and hamstrings 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
Secondary muscles
- Shoulders · Deltoids
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Dumbbell Overhead Lunge
- Stand with your feet hip-width apart, holding a dumbbell in each hand. Extend your arms fully overhead with your palms facing each other.
- Step forward with your right foot, lowering your hips until both knees are bent at approximately 90 degrees. Your back knee should hover just above the floor.
- Push through your front heel to return to the starting position, maintaining the dumbbells overhead throughout the movement.
- Alternate legs and repeat the movement for the desired number of repetitions.
Form tips
- Maintain a controlled motion to prevent any wobbling or loss of balance.
- Avoid leaning forward; keep your torso upright throughout the exercise.
- Inhale as you step forward and lower into the lunge, and exhale as you push back to the starting position.
Dumbbell Overhead Lunge alternatives
More quads exercises
Dumbbell Overhead Lunge FAQ
What muscles does Dumbbell Overhead Lunge work?
Dumbbell Overhead Lunge mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The shoulders and hamstrings work as secondary muscles.
What equipment do you need for Dumbbell Overhead Lunge?
You need a dumbbell.
How many sets and reps of Dumbbell Overhead Lunge 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 Overhead Lunge 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 Overhead Lunge 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 Overhead Lunge?
Other exercises for the quads include Plate Overhead Walking Lunge, Landmine Lunge to Overhead Press, Plate Forward Lunge and Barbell Pause Lunge.
For developers
Use Dumbbell Overhead Lunge in your app
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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