The exercise dumbbell overhead walking lunge primarily works the muscles Quadriceps, Glutes and secondarily works the muscles Abs, Hamstrings, Calves, Shoulders.

Proper Position Hold a dumbbell in each hand and press them overhead, keeping your arms straight. Palms should face forward. Keep your shoulders engaged and your back straight. Engage your core to stabilize your upper body. Position your feet hip-width apart before starting. Movement Step forward with one leg into a lunge position. Lower until your back knee is close to the floor, forming about a 90° angle at both knees. Push through the heel of your front foot to rise, then step forward with the other leg into the next lunge. Keep the dumbbells stable overhead throughout the movement, avoiding arching your back. Continue alternating legs as you move forward for the desired distance or number of repetitions. Breathing Inhale as you lower into the lunge. Exhale as you rise and step forward. Tips Keep the dumbbells aligned with your shoulders and your arms fully extended to prevent them from tipping forward or sideways. Focus on maintaining an upright posture, with your hips and shoulders aligned. If the exercise is too challenging, use lighter dumbbells or perform the lunges without weights to start. Avoid letting your front knee go past your toes to protect your joint.

Proper Position Hold a dumbbell in each hand and press them overhead, keeping your arms straight. Palms should face forward. Keep your shoulders engaged and your back straight. Engage your core to stabilize your upper body. Position your feet hip-width apart before starting. Movement Step forward with one leg into a lunge position. Lower until your back knee is close to the floor, forming about a 90° angle at both knees. Push through the heel of your front foot to rise, then step forward with the other leg into the next lunge. Keep the dumbbells stable overhead throughout the movement, avoiding arching your back. Continue alternating legs as you move forward for the desired distance or number of repetitions. Breathing Inhale as you lower into the lunge. Exhale as you rise and step forward. Tips Keep the dumbbells aligned with your shoulders and your arms fully extended to prevent them from tipping forward or sideways. Focus on maintaining an upright posture, with your hips and shoulders aligned. If the exercise is too challenging, use lighter dumbbells or perform the lunges without weights to start. Avoid letting your front knee go past your toes to protect your joint.

The exercise variants are: dumbbell lunges, lunges, front lunge on smith machine with step, back lunge on smith machine with step, landmine curtsy lunge to knee drive, barbell side split squat, dumbbell goblet lateral lunge, step back onto step with dumbbell, dumbbell goblet curtsy lunge, dumbbell goblet front lunge, single-arm dumbbell overhead lunge, dumbbell front rack walking lunge.

The exercise variants are: dumbbell lunges, lunges, front lunge on smith machine with step, back lunge on smith machine with step, landmine curtsy lunge to knee drive, barbell side split squat, dumbbell goblet lateral lunge, step back onto step with dumbbell, dumbbell goblet curtsy lunge, dumbbell goblet front lunge, single-arm dumbbell overhead lunge, dumbbell front rack walking lunge.

The equipment needed for the exercise dumbbell overhead walking lunge is: Dumbbell.

Dumbbell Overhead Walking Lunge - Exercise

Videos

Pause

Lunge

Enter picture-in-picture

Enter fullscreen

Create my workout

Instructions

Stand upright holding a dumbbell in each hand, fully extended overhead with arms locked out.
Engage your core and take a controlled step forward with one leg.
Lower your hips to bring the back knee close to the ground, forming a 90° angle with both knees.
Push off the front foot and step forward with the rear leg into the next lunge.
Repeat in a walking motion while maintaining overhead arm position.

Technical Tips

Keep arms fully extended and aligned with ears throughout the movement.
Avoid arching the lower back by maintaining core tension.
Step at a controlled pace to preserve balance and form.

Breathing Tips

Inhale before stepping forward.
Exhale as you push up and transition to the next step.
Maintain steady breathing throughout the set.

Medical restrictions

Shoulder instability or impingement
Lower back pain or disc issues
Knee injuries or instability
Balance or coordination impairments

The Dumbbell Overhead Walking Lunge is a compound, full-body movement that challenges strength, stability, and coordination. This advanced exercise combines the benefits of lunges with the added overhead load, significantly increasing core and shoulder engagement. As you lunge forward with dumbbells held securely above your head, your body must stabilize the weight through your core, shoulders, and hips. This makes it an excellent functional training choice for athletes and advanced trainees seeking to improve total-body control, mobility, and strength. It enhances single-leg strength and promotes muscle balance, especially in the lower body. Additionally, the overhead position demands scapular stability and thoracic mobility, which are critical for overhead athletes. The walking motion also adds a dynamic stability challenge, making this a valuable exercise for improving athletic movement patterns. Best suited for experienced individuals, this exercise helps build strength, control, and muscular coordination.

What muscles do dumbbell overhead walking lunges work?

Dumbbell overhead walking lunges primarily target the quadriceps, glutes, and shoulders while also engaging the core, hamstrings, and upper back for stabilization.

Is the dumbbell overhead walking lunge good for core strength?

Yes, this exercise is highly effective for core strength as maintaining the overhead position forces continuous engagement of the abdominal and oblique muscles to stabilize the spine.

Can beginners do overhead walking lunges with dumbbells?

Overhead walking lunges are an advanced movement; beginners should master bodyweight and standard dumbbell lunges before progressing to the overhead variation.

What weight should I use for dumbbell overhead walking lunges?

Choose a weight that allows you to maintain proper form and overhead stability throughout the set—start light and increase gradually as your strength improves.

Are dumbbell overhead walking lunges better than barbell versions?

Dumbbell overhead lunges allow for greater shoulder stability and mobility compared to the barbell version, making them a safer and more accessible alternative for many lifters.

Difficulty	Advanced
Equipments	Dumbbell
Sports	Bodybuilding Fitness Crossfit
Categories	Strengthening Lower body Functional training Bodybuilding