When it comes to exercises that work multiple muscle groups, the lunge with overhead press is one of the best. This compound exercise targets your legs, glutes, shoulders, and arms, making it a great option for anyone looking to get a full-body workout in a short amount of time.
How to Perform a Lunge With Overhead Press
To perform a lunge with overhead press, start by standing with your feet shoulder-width apart and a dumbbell in each hand. Take a step forward with your left foot and bend your knee until your thigh is parallel to the ground. At the same time, raise your arms straight above your head, keeping your elbows close to your ears. Push off your left foot to return to the starting position, then repeat the movement with your right foot.
Make sure to keep your core engaged and your back straight throughout the exercise. You should also be careful not to let your front knee extend past your toes when you lunge.
The Benefits of Lunge With Overhead Press
There are many benefits to adding lunge with overhead press to your workout routine. Here are just a few:
- Full-Body Workout: As mentioned earlier, lunge with overhead press targets multiple muscle groups, making it a great option for anyone looking to get a full-body workout.
- Increased Strength: Because this exercise works so many muscles at once, it can help you build strength in your legs, glutes, shoulders, and arms.
- Burns Calories: Since lunge with overhead press is a compound exercise, it requires more energy than isolation exercises, which can help you burn more calories in less time.
- Improved Balance: Lunge with overhead press requires you to balance on one leg, which can help improve your overall balance and stability.
Variations of Lunge With Overhead Press
If you're looking to switch up your workout routine, there are several variations of lunge with overhead press that you can try. Here are a few:
- Reverse Lunge With Overhead Press: Instead of stepping forward, take a step back with your left foot and lunge down. As you push off your left foot to return to the starting position, raise your arms above your head.
- Curtsy Lunge With Overhead Press: Start with your feet hip-width apart and your arms by your sides. Take a step back and to the left with your left foot, crossing it behind your right leg. Bend both knees to lower into a curtsy lunge, then raise your arms above your head as you push off your left foot to return to the starting position. Repeat on the other side.
- Walking Lunge With Overhead Press: Instead of taking one step forward and then returning to the starting position, take several steps forward while alternating legs with each lunge. Raise your arms above your head with each step.
Conclusion
Lunge with overhead press is a great exercise for anyone looking to get a full-body workout in a short amount of time. It targets multiple muscle groups and can help you build strength, burn calories, and improve your balance. If you're looking to switch up your workout routine, try one of the variations listed above.