How to do an Overhead Barbell Lunge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Overhead Barbell Lunge
Instructions for Proper Form
Holding the barbell overhead during lunges adds a significant stability challenge, engaging the shoulders, core, and hips, in addition to the primary leg muscles. This full-body exercise enhances posture, core strength, and lower body power, offering a comprehensive workout that improves functional fitness.
- Stand upright with your feet hip width apart with your arms extended overhead holding onto a barbell just outside shoulder width. Step your right foot forward before bending your knees to descend into a lunge until your left knee touches the floor. Push off your right foot to return to the starting position. Repeat with the opposite side.
Weight & 1 Rep Max Calculator
Average Overhead Barbell Lunge standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps40lbs1 Rep Max50lbs
- intermediate8reps45lbs55lbs
- advanced8reps60lbs75lbs
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Alternatives & Variations to Overhead Barbell Lunge
1. Dumbbell Lunge
97.6 mSCORESWAPPED 243 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
2. Dumbbell Squat
94.1 mSCORESWAPPED 210 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
3. Leg Extension
99.4 mSCORESWAPPED 208 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
4. Overhead Dumbbell Lunge
61.5 mSCORESWAPPED 172 TIMESStrengthens the legs, glutes, and core while challenging shoulder stability and mobility. Holding the dumbbell overhead during lunges increases the core engagement and balance challenge, promoting full-body coordination and strength.
5. Dumbbell Sumo Squat
81 mSCORESWAPPED 159 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
6. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 149 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
7. Bulgarian Split Squat
91.2 mSCORESWAPPED 146 TIMESBulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It’s a compound exercise that primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power and stability in your lower body.
8. Barbell Lunge
95.7 mSCORESWAPPED 139 TIMESBarbell Lunge is a weighted variation on the standard Lunge. Similar to other lunges, this exercise primarily targets the quadriceps. By using a barbell you can add more resistance than just bodyweight. In addition to increasing resistance, the use of a barbell can also improve your form and posture while performing this exercise.
9. Air Squats
92.1 mSCORESWAPPED 115 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
10. Back Squat
99.3 mSCORESWAPPED 106 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.