Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors

Dumbbells Overhead Lunge (alternating)

Video coming soon...

Exercise Profile

Primary muscles:

Quads, Glutes

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Overhead Lunge (alternating) Overview

The dumbbells overhead lunge is a workout that primarily targets the quads and glutes.

By holding dumbbells overhead, it adds resistance to the lunge movement, increasing muscle engagement.

This exercise helps to develop strength, stability, and balance in the lower body muscles.

While it may also activate other muscles, the focus is on the quads and glutes.

Fast-track your fitness with free AI coaching!

Get started today

Dumbbells Overhead Lunge (alternating) Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inward.
  2. Engage your core muscles and keep your back straight.
  3. Take a step forward with your right foot, bending both knees to lower your body into a lunge position.
  4. As you lower into the lunge, raise both dumbbells overhead, keeping your arms straight.
  5. Push off with your right foot and bring it back to the starting position, while simultaneously lowering the dumbbells back to your sides.
  6. Repeat the lunge on the opposite side, stepping forward with your left foot and raising the dumbbells overhead.
  7. Continue alternating lunges, stepping forward with one foot at a time and raising the dumbbells overhead with each lunge.

Dumbbells Overhead Lunge (alternating) Tips

  1. Start by standing tall with your feet hip-width apart, holding a dumbbell in each hand, palms facing your body, and arms extended by your sides. This is your starting position.
  2. Engage your core muscles by drawing your navel towards your spine and maintain a strong posture throughout the exercise.
  3. Take a big step forward with your right foot, ensuring your knee is directly above your ankle and your thigh is parallel to the floor. As you step forward, simultaneously raise both dumbbells overhead, keeping your arms straight and your biceps close to your ears.
  4. Lower your body by bending your knees until your left knee nearly touches the ground, while keeping your chest lifted and your back straight. Make sure your right knee stays in line with your toes and doesn’t go beyond them.
  5. Push through your right heel to return to the starting position, simultaneously lowering the dumbbells back down to your sides. Repeat the movement on the other side by stepping forward with your left foot. Alternate between legs for the desired number of repetitions.

Are you a trainer? Easily manage your clients with Virtuagym

Get free coaching app

Related Muscle exercises

id0157 thumb

Battle Rope Waves In And Out

id0151 thumb

Battle Rope Waves Side To Side

id0150 thumb

Battle Rope Waves Up And Down

Related Equipment exercises

ID1452 thumb

Dumbbells Wrist Inward

ID1453 thumb

Dumbbells Wrist Outward

id2124 thumb

Dumbbells Wrist Rotation

Related Difficulty exercises

ID1452 thumb

Dumbbells Wrist Inward

ID1453 thumb

Dumbbells Wrist Outward

id2124 thumb

Dumbbells Wrist Rotation

Empower your business with Virtuagym's
all-in-one fitness software

Boost your client experience and save valuable time with industry-leading tools for business management, coaching and engagement.

Learn more
logo dark

Creating a healthier and happier world through innovative technology.

Instagram Linkedin-in Youtube Facebook
© 2024 Virtuagym

Exercises

Resources

About