Overhead Lunge

The Overhead Lunge is a single-leg strength exercise where you hold a barbell overhead while stepping into a lunge. It mainly builds your quadriceps and glutes, and your shoulders and core work hard to keep the bar stable.

Set up with the barbell locked out above your head. Grip the bar with your hands wider than shoulder-width, arms straight, biceps by your ears. Stand tall with your feet about hip-width apart, ribs down, and core tight.

Take a controlled step forward. Lower your back knee toward the floor while keeping your torso upright and the bar directly over your shoulders. Push through your front foot to stand back up to the starting position. Alternate legs or complete all reps on one side before switching.

Breathe in and brace your core before you step. Exhale as you return to standing. If this feels shaky, start with a PVC pipe or empty barbell, or try a front-rack lunge instead. Once you can keep the bar steady, add a small amount of weight or pause at the bottom for more challenge.

Fault: The bar drifts forward or your elbows bend. Fix: Actively push the bar up and back so your arms stay straight and your biceps stay by your ears.

Fault: Your front knee caves inward or your torso folds forward. Fix: Step wide enough to let your front knee track over your toes, and keep your ribs down and core braced.

Fault: You drop hard into the bottom or your front knee shoots too far forward. Fix: Step and descend with control, lightly touching your back knee to the floor rather than slamming it.

Fault: You lose balance overhead. Fix: Slow the movement down, start with lighter or no load, and make sure the bar is locked out before you step.