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Barbell Overhead Lunge
A unilateral lunge with barbell held overhead that targets quads, glutes, and core for building lower body strength, stability, and functional fitness; demands shoulder mobility and balance.
About Exercise
Equipment
Barbell
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Lower Back, Triceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
7/10Rectus Abdominis
Shoulders
6/10Anterior Delts
Obliques
6/10External Obliques
Calves
4/10Gastrocnemius
Lower Back
4/10Erector Spinae
Triceps
4/10Lateral Head
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Stand with feet hip-width apart, grip barbell slightly wider than shoulders, press it overhead with arms extended and biceps near ears, brace core.
- Step forward with one foot into lunge position.
- Lower body by bending both knees until front thigh is parallel to ground and back knee hovers above floor.
- Keep torso upright and barbell stable overhead.
- Drive through front heel to return to start position.
- Bring front foot back to meet rear foot.
- Alternate legs for reps.
Coaching Tips
Form Cues
- Keep bar overhead and stable
- Torso upright, core tight
- Front knee tracks over toes
- Drive through front heel
- Eyes forward
- Shoulders down and back
Breathing
Inhale as you descend into the lunge, exhale as you drive back up, maintain core brace throughout.
Tempo
3-1-2
Range of Motion
Descend until front thigh is parallel to floor, back knee hovers just above ground, maintain full arm extension overhead without locking elbows.
Safety
Safety Notes
- Avoid if shoulder impingement or instability present
- Ensure good shoulder mobility before attempting
- Start with light weight to master form
- Keep back neutral to prevent strain
- Use proper footwear for stability
- Do not let front knee pass toes excessively
Spotting
Spot from behind for balance support during descent; assist with bar if needed, but prefer rack safeties for heavy loads.
Common Mistakes
- Letting bar drift forward
- Knee caving inward
- Leaning torso forward
- Insufficient core engagement
- Shortening the step length
- Locking elbows overhead
When to Avoid
- Shoulder impingement
- Acute knee pain
- Lower back issues
- Poor shoulder mobility
Flexibility Needed
- Full shoulder flexion overhead
- Adequate ankle dorsiflexion
- Hip mobility for lunge depth
Build Up First
- Master basic bodyweight lunge
- Proficient overhead barbell hold
- Core bracing competency
Also known as
Overhead Barbell Lunge, Barbell Lunge Overhead
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