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Dumbbell Single-Arm Overhead Lunge
Unilateral lunge holding a dumbbell overhead in one arm targets quads, glutes, and core to build leg strength, balance, and stability; ideal for functional training and addressing imbalances.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Lower Back, Triceps, Calves
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, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques, Internal Obliques
Shoulders
6/10Anterior Delts
Lower Back
5/10Erector Spinae
Triceps
5/10Long Head
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, holding a dumbbell overhead in one hand with arm fully extended and locked, core braced, and free hand at side for balance.
- Step forward with the leg opposite the loaded arm into a lunge.
- Lower hips until front thigh is parallel to ground and rear knee hovers above floor.
- Keep front knee over ankle and torso upright with dumbbell stable overhead.
- Push through front heel to return to standing position.
- Bring back foot forward to meet front foot.
- Repeat for reps, then switch sides.
Coaching Tips
Form Cues
- Lock arm overhead
- Brace core tight
- Knee tracks over toes
- Stay upright
- Drive through heel
Breathing
Inhale as you lower into the lunge, brace core, and exhale as you drive back to standing.
Tempo
2-1-2
Range of Motion
Lower until front thigh parallel to ground, rear knee near floor; arm fully extended overhead throughout.
Safety
Safety Notes
- Avoid if shoulder impingement or knee pain present
- Start with bodyweight to master form
- Ensure full shoulder mobility before loading
- Use light weight to prevent balance loss
- Stop if back rounds or pain occurs
Spotting
No spotter needed; use light weights or perform near wall for balance support.
Common Mistakes
- Leaning toward loaded side
- Elbow bending overhead
- Front knee caving inward
- Arching lower back
- Rushing the descent
When to Avoid
- Shoulder instability
- Acute knee injury
- Lower back pain
- Poor balance
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for lunge depth
- Thoracic spine mobility
Build Up First
- Proficient bodyweight lunge
- Overhead hold stability
- Core bracing competency
Also known as
Single-Arm DB Overhead Lunge, One-Arm Overhead Dumbbell Lunge, Single-Arm Overhead Walking Lunge
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