Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Weighted
Plate Overhead Walking Lunge
Plate Overhead Walking Lunge is a beginner compound strength exercise that works the quads (upper legs), with the shoulders, core and hamstrings assisting. It needs a weighted. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps
- Glutes
Secondary muscles
- Shoulders
- Core
- Hamstrings
How to do Plate Overhead Walking Lunge
- Press a weight plate overhead with both hands, arms locked out.
- Step forward into a lunge.
- Lower until both knees are at about 90 degrees.
- Step through into the next lunge, keeping the plate overhead.
Form tips
- Keep your ribs down and core braced.
- Keep the plate directly over your head.
Plate Overhead Walking Lunge alternatives
More quads exercises
Plate Overhead Walking Lunge FAQ
What muscles does Plate Overhead Walking Lunge work?
Plate Overhead Walking Lunge mainly works the quads in the upper legs. The shoulders, core and hamstrings work as secondary muscles.
What equipment do you need for Plate Overhead Walking Lunge?
You need a weighted.
How many sets and reps of Plate Overhead Walking Lunge should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plate Overhead Walking Lunge good for beginners?
Yes. Plate Overhead Walking Lunge is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Plate Overhead Walking 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 Plate Overhead Walking Lunge?
Other exercises for the quads include Dumbbell Overhead Lunge, Dumbbell Single Arm Overhead Lunge, Dumbbell Lunge to Overhead Press and Landmine Lunge to Overhead Press.
For developers
Use Plate Overhead Walking 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_M5ZE3K" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_M5ZE3K", "name": "Plate Overhead Walking Lunge", "model": "male", "counterpartId": "ex_OWTS3V", "target": "Quads", "equipment": "Weighted", "media": { "mp4": "https://…/ex_M5ZE3K/mp4-720.mp4?…", "poster": "https://…/ex_M5ZE3K/poster.jpg?…" } }