Dumbbell lunge to overhead press

Category

Functional

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Deltoids

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Triceps Brachii, Gastrocnemius, Soleus

How to do it

1. Stand with your feet hip-width apart, holding a dumbbell in each hand at shoulder height with your palms facing each other.
2. Step forward with your right foot and lower your body into a lunge position by bending both knees while simultaneously pressing the dumbbells overhead until your arms are fully extended. Your right knee should be directly above your right ankle, and your left knee should hover just above the floor.
3. Push through your right heel to return to the starting position while lowering the dumbbells back to shoulder height.
4. Repeat the movement with your left leg, alternating legs with each set.

Form tips

• Ensure your front knee does not extend past your toes to avoid strain on the knee joint.
• Keep a steady and controlled pace to ensure proper form and balance.
• Exhale as you press the dumbbells overhead and inhale as you lower them back down.