The exercise dumbbell overhead walking lunge primarily works the muscles Quadriceps, Glutes and secondarily works the muscles Abdominals, 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

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Instructions

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.

Difficulty	Beginner
Equipments	Dumbbell
Sports	Bodybuilding Fitness
Categories	Strengthening At gym Lower body

Dumbbell overhead walking lunge

Videos

Instructions

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