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Dumbbell Lunge To Overhead Press
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Home ›
Quadriceps ›
Dumbbell Lunge To Overhead Press
Dumbbell Lunge To Overhead Press
QuadricepsDumbbellSquatStrength
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
How To Perform
1
Stand tall with feet together and core engaged.
2
Step forward with one foot, landing heel first.
3
Lower your back knee toward the floor — stop just before it touches.
4
Both legs should be at roughly 90 degrees at the bottom.
5
Push through the front heel to return to standing, then alternate legs.
Pro Tips
Focus on feeling the target muscle working rather than just moving the weight.
The last 2-3 reps of a set are where growth happens — push through them with good form.
Rest 60-90 seconds between sets for hypertrophy, 2-3 minutes for strength work.
Overview
The Dumbbell Lunge To Overhead Press is a legs exercise using a dumbbell that directly targets the legs, with Glutes picking up the supporting work. It builds both strength and muscle density through a controlled range of motion.
Muscles Worked
Legs
75%
Glutes
42%
Hamstrings
32%
Calves
22%
Common Mistakes
Using too much weight and sacrificing form to complete the movement.
Rushing through reps — speed kills the time under tension that drives results.
Neglecting the eccentric phase — lowering with control is where a lot of the growth happens.
About Training Your Quadriceps
The quadriceps are the four large muscles on the front of the thigh that straighten the knee and drive almost every lower-body movement. They are among the biggest and most powerful muscles in the body, so training them hard pays off in strength, size, and athletic performance.
Squat and lunge patterns are the foundation of quad development — back squats, front squats, leg presses, split squats, and step-ups all load the quads heavily while also recruiting the glutes. Leg extensions isolate the quads directly for extra volume and a strong contraction. For most lifters, anchoring leg day with a heavy compound squat and finishing with lunges and extensions builds the most complete thighs.
Keep the knees tracking over the toes, descend to at least parallel where mobility allows, and control the lowering phase. Beginners should master bodyweight and goblet squats before loading a heavy barbell.
