---
title: "Dumbbell Overhead Lunge"
description: "Stand with your feet hip-width apart, holding a dumbbell in each hand."
locale: en
slug: dumbbell-overhead-lunge
url: "https://hi.fitness/exercises/dumbbell-overhead-lunge"
primaryMuscle: "Quads"
secondaryMuscles: ["Front delts","Glutes","Hamstrings"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/85de3724-dumbbell-overhead-lunge.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Dumbbell Overhead Lunge

Stand with your feet hip-width apart, holding a dumbbell in each hand.

## How to do it

1. Stand with your feet hip-width apart, holding a dumbbell in each hand. Extend your arms fully overhead with your palms facing each other.
2. Step forward with your right foot, lowering your hips until both knees are bent at approximately 90 degrees. Your back knee should hover just above the floor.
3. Push through your front heel to return to the starting position, maintaining the dumbbells overhead throughout the movement.
4. Alternate legs and repeat the movement for the desired number of repetitions.

## Form tips

- Maintain a controlled motion to prevent any wobbling or loss of balance.
- Avoid leaning forward; keep your torso upright throughout the exercise.
- Inhale as you step forward and lower into the lunge, and exhale as you push back to the starting position.

## Similar exercises

- [Barbell Lunge](https://hi.fitness/exercises/barbell-lunge) - Quads · Barbell
- [Barbell Rear Lunges](https://hi.fitness/exercises/barbell-rear-lunges) - Quads · Barbell
- [Barbell Front Rack Lunge](https://hi.fitness/exercises/barbell-front-rack-lunge) - Quads · Barbell
- [Kettlebell Goblet Reverse Lunge](https://hi.fitness/exercises/kettlebell-goblet-reverse-lunge) - Quads · Kettlebell
- [Barbell Step Up on Bench](https://hi.fitness/exercises/barbell-step-up-on-bench) - Quads · Barbell
- [Barbell Overhead Lunge](https://hi.fitness/exercises/barbell-overhead-lunge) - Quads · Barbell
- [Barbell Front Lunges with Small Pause](https://hi.fitness/exercises/barbell-front-lunges-with-small-pause) - Quads · Barbell
- [Kettlebell Step Up](https://hi.fitness/exercises/kettlebell-step-up) - Quads · Kettlebell