Overhead Walking Lunge
How to: Overhead Walking Lunge
Primary Muscles Used:Upper Legs, Glutes, Quads, Hamstrings
- Begin standing holding a dumbbell in both hands, plant both feet on the floor, shoulder-width apart. Extend your arms overhead, holding the dumbbells in a neutral grip (palms facing towards your body), your arms should be alongside your ears. This is your starting position.
- Inhale and brace your core. Take a big step forward with your left foot. As you plant your foot on the floor, bend both knees at approximately 90-degrees. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off the floor. Ensure that you keep your arms extended throughout the entire movement.
- Exhale and push through the heel of your left foot and toe of your right foot to extend both legs, transfer your weight onto your left foot and take a large step forward with your right foot. As you plant your right foot, bend both knees at approximately 90-degrees. Inhale. Exhale and push your feet into the floor to extend both knees and return to the starting position, ensure that you don't allow your front knee to fall inward. You should feel tension in your glutes, quads, core and shoulder to maintain a balanced and stable position during the exercise. Alternate between sides for the specified number of repetitions or time.
Alternative Exercises for Dumbbells
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