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Glutes · Dumbbell

Overhead Dumbbell Lunge

A movement that trains your glutes, done with a dumbbell. Your quadriceps, hamstrings and calves help out.

Overhead Dumbbell Lunge, starting position
EquipmentDumbbell
Type—
Push or pull—
LevelBeginner

Muscles you'll work

Overhead Dumbbell Lunge muscles worked, front viewOverhead Dumbbell Lunge muscles worked, back view
GlutesPrimaryQuadriceps · Hamstrings · CalvesSecondary

How to do it

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Take a step forward with your right foot, lowering your body into a lunge position.
  3. Keep your back straight and your chest up as you lower your body.
  4. Push through your right heel to return to the starting position.
  5. Repeat with your left leg.
  6. Alternate legs for the desired number of repetitions.

More glute exercises

Curtsy Lunge (Dumbbell)Deadlift (Dumbbell)Dumbbell SnatchFrog Pumps (Dumbbell)
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