Barbell Overhead Lunge

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The barbell overhead lunge primarily engages the quads and glutes, providing a challenging lower body workout.

The barbell adds resistance, targeting the primary muscles without overstating its effect on secondary muscles.

Stand with your feet shoulder-width apart, toes pointing forward.
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Bring the barbell overhead, arms fully extended, and keep it stable throughout the exercise.
Take a step forward with your right leg, bending both knees to lower your body into a lunge position.
Push through your right heel to return to the starting position, then repeat the lunge with your left leg.

Start with a light barbell to get comfortable with the movement and gradually increase the weight as you progress.
Stand tall with your feet shoulder-width apart and the barbell resting on your shoulders, keeping your core tight.
Take a step forward with one leg, lowering your body until your front thigh is parallel to the ground, keeping your back straight.
Engage your quads by pushing through your front heel to return to the starting position, focusing on the contraction in your leg muscles.
Keep your glutes activated throughout the exercise by squeezing them at the top of the movement and maintaining a slight forward lean.
Remember to breathe steadily throughout the exercise, inhaling as you lower and exhaling as you push back up.
Perform the exercise in a controlled manner, avoiding any jerky movements or excessive swaying of the barbell.