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Barbell Overhead Lunge

Barbell Overhead Lunge

The Barbell Overhead Lunge is a challenging compound exercise that targets multiple muscle groups, including the shoulders, arms, back, core, and legs. This dynamic movement not only helps build strength and muscle, but also improves stability, balance, and coordination. It can be performed using a barbell or dumbbells, depending on your preference and equipment availability. By holding the barbell overhead, you engage the muscles in your shoulders, upper back, and arms to maintain stability throughout the movement. Additionally, the core muscles are activated to keep your body stable and upright. As you perform the lunges, the quadriceps, hamstrings, and glutes are targeted, making this exercise an excellent choice for developing lower-body strength and endurance. To optimize the benefits of the Barbell Overhead Lunge, it is essential to maintain proper form throughout the exercise. This includes keeping your chest up, shoulders back, and maintaining a straight line from your head to your heels. It is crucial to start with a weight that you can comfortably handle and gradually increase the load as you become more proficient and stronger. Incorporating the Barbell Overhead Lunge into your workout routine can enhance overall strength, build lean muscle, and improve functional fitness. However, it is important to be cautious if you have any pre-existing shoulder or lower back issues, as the overhead positioning may aggravate these conditions. As with any exercise, it is advisable to consult with a fitness professional or trainer to ensure proper technique and minimize the risk of injury.


  • Start by standing with your feet shoulder-width apart and holding a barbell with a pronated grip, palms facing forward and the bar resting on your shoulders.
  • Take a step forward with your right foot, keeping your core engaged and maintaining an upright posture.
  • Bend both knees to lower your body towards the ground, ensuring your front knee is directly above your ankle and your back knee is hovering just above the ground.
  • Push through your front heel to return to the starting position, driving your back knee up towards your chest.
  • Continue alternating legs and repeating the lunge movement for the desired number of repetitions.

Tips & Tricks

  • Engage your core and maintain a neutral spine throughout the exercise.
  • Focus on proper form and technique to prevent injury.
  • Start with a lighter weight and gradually increase as you become more comfortable and stronger.
  • Ensure your knee does not extend past your toes when lunging.
  • Maintain a controlled pace and avoid rushing through the exercise.
  • Breathe deeply and exhale as you push through each lunge.
  • Alternate legs with each lunge to work both sides evenly.
  • Take short breaks between sets to allow your legs to recover.
  • Incorporate other lower body exercises into your routine for a well-rounded workout.
  • Consult with a professional trainer for personalized guidance and feedback.


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