Overhead Walking Lunge

Body region

• Legs
• Glutes
• Shoulders

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Deltoid
• Trapezius
• Rectus Femoris
• Adductor Magnus

Holds

• Serratus Anterior
• Erector Spinae
• Rectus Abdominis

Equipment

• Weight Plate

Technique

1. Hold a weight plate overhead with straight arms.
2. Step forward and lower the back knee toward the floor, keeping the plate over your head.
3. Push off the front foot and step the back foot through into the next lunge.

Cues

• Keep the ribs down and the core braced.
• Use a plate you can hold steady overhead.

Common mistakes

• Arching the lower back.
• Letting the plate drift forward.
• Using a load that causes loss of balance; clear the path of obstacles.

Alternatives

• Walking Lunge
• Barbell Walking Lunge