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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

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)
EquipmentDumbbell
Type—
Push or pull—
LevelBeginner

Log this lift and watch it climb

Every set you log gets checked against your history, so you know the moment you beat your best. Next session, you'll already know what to aim for.

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