If you're looking for an exercise that targets multiple muscle groups at once, the lunge with overhead reach is a great choice. This exercise is a variation of the traditional lunge, but adds an upper body component that engages your shoulders, arms, and upper back. In this article, we'll take a closer look at the lunge with overhead reach, its benefits, and how to perform it correctly.
Benefits of the Lunge With Overhead Reach
The lunge with overhead reach is a compound exercise that works multiple muscle groups at once. Here are some of the benefits of including this exercise in your workout routine:
- Targets the lower body: The lunge with overhead reach primarily targets the quadriceps, hamstrings, and glutes. It also engages the calves and core muscles.
- Engages the upper body: Adding the overhead reach component engages the shoulders, arms, and upper back muscles.
- Improves balance and coordination: The lunge with overhead reach requires balance and coordination, making it a great exercise for improving these skills.
- Increases calorie burn: Because the lunge with overhead reach targets multiple muscle groups at once, it can help you burn more calories in a shorter amount of time than isolated exercises.
How to Perform the Lunge With Overhead Reach
Now that you know the benefits of the lunge with overhead reach, let's take a look at how to perform it correctly:
- Stand with your feet hip-width apart and your hands by your sides.
- Step forward with your right foot and lower your body into a lunge position. Your right knee should be bent at a 90-degree angle, and your left knee should be hovering just above the ground.
- As you lunge forward, reach your arms overhead and extend them towards the ceiling.
- Pause for a moment, then return to the starting position.
- Repeat on the other side, stepping forward with your left foot.
- Continue alternating sides for the desired number of repetitions.
When performing the lunge with overhead reach, keep the following tips in mind:
- Keep your core engaged throughout the exercise.
- Make sure your front knee stays directly above your ankle as you lunge.
- Don't let your back knee touch the ground.
- Keep your gaze forward and your chest lifted.
Variations of the Lunge With Overhead Reach
If you're looking to mix things up, there are several variations of the lunge with overhead reach that you can try:
- Reverse lunge with overhead reach: Instead of stepping forward into a lunge, step backward into a lunge and reach overhead.
- Curtsy lunge with overhead reach: Instead of stepping forward, cross your right foot behind your left foot and lower into a curtsy lunge while reaching overhead.
- Lateral lunge with overhead reach: Instead of stepping forward, step to the side with your right foot and lower into a lateral lunge while reaching overhead.
By incorporating these variations into your workout routine, you can target different muscle groups and add variety to your workouts.
Conclusion
The lunge with overhead reach is a great exercise for targeting multiple muscle groups at once and improving balance and coordination. By following the correct form and incorporating variations, you can make this exercise a staple in your workout routine. Give it a try and see the benefits for yourself!