Overhead Walking Lunges

Exercise Information

  • Alternative Names: Walking lunge with overhead reach
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell, kettlebells, dumbbells, stability ball, or weight plate
  • Muscles Targeted: Quads, hamstrings, glutes, shoulders, core, upper back
  • Mechanics: Compound
  • Average Number of Sets: 3-5 with 10-12 reps per leg
  • Variations: None
  • Alternative: None

The overhead walking lunge, a weighted variation of the traditional walking lunge, works your entire lower body along with engaging your core, shoulders, and arms. Since the weight above your head will shift while moving forward, it is an effective way to challenge your balance as you try to stabilize the muscle groups in your core, upper back, arms, and shoulders.

Overhead Walking Lunges Exercise Information

  • Alternative Names: Walking lunge with overhead reach
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell, kettlebells, dumbbells, stability ball, or weight plate
  • Muscles Targeted: Quads, hamstrings, glutes, shoulders, core, upper back
  • Mechanics: Compound
  • Average Number of Sets: 3-5 with 10-12 reps per leg
  • Variations: None
  • Alternative: None

How to do Overhead Walking Lunges

Overhead Walking Lunges

Before starting this exercise, make sure to perform a warm-up exercise like a glute activation or core workout so that you can build up the required core and hip stability. Start the exercise by holding a weight (about 35-50 lbs) overhead directly in line with your shoulder joint and perform the movement at a moderate pace.

Walking Lunge with Overhead Reach Tips

  • Maintain the correct posture by keeping your eyes straight, head level, back flat, and chest high.
  • Avoid lifting the heel of the front foot off the floor while performing the lunging movement.
  • Use heavier weights only when you have mastered the basic movement.

Leave a Reply

Your email address will not be published. Required fields are marked *

Stay Connected

Get access to the latest health and fitness insights, tools and special offers to keep your career moving.