Videos
Instructions
- Clean and press the barbell overhead with arms fully extended and locked out.
- Engage your core and step forward into a lunge with one leg.
- Lower your back knee toward the ground while keeping the barbell overhead and torso upright.
- Push off the front foot to step forward into the next lunge with the opposite leg.
- Continue alternating legs while maintaining balance and overhead stability.
Technical Tips
- Keep the arms fully locked out and aligned with your ears throughout the movement.
- Maintain an upright torso and avoid leaning forward.
- Stabilize your core and shoulders to prevent barbell wobbling overhead.
Breathing Tips
- Inhale before stepping forward.
- Exhale as you push up and transition to the next step.
Medical restrictions
- Shoulder instability or impingement
- Lower back pain
- Knee joint injuries
The Overhead Walking Lunge is a compound exercise that challenges lower body strength, core stability, and shoulder mobility simultaneously. Performed with a barbell held overhead, the movement requires precise coordination and control as the athlete lunges forward step by step. This exercise is effective for building quadriceps, glutes, and hamstring strength while demanding significant engagement from the core to maintain upright posture and overhead balance. It also develops shoulder endurance and scapular stability due to the static hold of the barbell overhead. The Overhead Walking Lunge is particularly beneficial in functional training and athletic conditioning programs, as it enhances unilateral leg strength, balance, and dynamic stability under load. Incorporating this movement into a strength or conditioning routine can help improve mobility, coordination, and overall performance in both sports and daily movement patterns.
What muscles do overhead walking lunges work?
Overhead walking lunges primarily target the quadriceps, glutes, and hamstrings while also engaging the core, shoulders, and upper back for stability.
Is the overhead walking lunge effective for core training?
Yes, the overhead position requires significant core activation to stabilize the spine and maintain proper posture, making it excellent for core development.
Can beginners perform overhead walking lunges?
Overhead walking lunges are advanced due to the balance and mobility required. Beginners should first master basic lunges and overhead holds separately.
How much weight should I use for overhead walking lunges?
Start with a light barbell or even a PVC pipe to perfect form, and gradually increase the weight as stability, mobility, and strength improve.