Single-Arm Overhead Lunge
How to: Single-Arm Overhead Lunge
Primary Muscles Used:Upper Legs, Glutes, Quads, Hamstrings
- Holding a dumbbell in your right hand, plant both feet on the floor, shoulder-width apart. Take a large step forward with your left foot to stand in a split stance. Extend your right arm overhead, holding the dumbbell in an overhand grip (palm facing away from your body). This is your starting position.
- Inhale and brace your core. Lower your right knee towards the ground until both knees are bent to 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 right arm extended throughout the entire movement. 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. Complete for the specified number of repetitions or amount of time on each side.
Alternative Exercises for Dumbbells
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.