Barbell overhead lunges

Category

Functional

Difficulty

Advanced

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Deltoids

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell overhead with both hands, using a grip slightly wider than shoulder-width. Keep your arms fully extended and your core engaged.
2. Step forward with your right foot, lowering your body into a lunge position by bending both knees. Your back knee should hover just above the floor, and your front thigh should be parallel to the floor.
3. Push through your front heel to return to the starting position. Repeat the movement with your left leg, continuing to alternate legs for the desired number of repetitions.

Form tips

• Keep your arms fully extended and your shoulders engaged to maintain control of the barbell.
• Focus on a controlled descent to maximize muscle engagement and prevent injury.
• Ensure your front knee does not extend beyond your toes to avoid placing undue stress on the knee joint.