The walking lunge with overhead press is a complex compound movement that targets the major muscles of the legs, along with numerous muscles in the shoulders and arms to give you a superior calorie-busting and muscle toning workout in one exercise.
How to do it
Hold medium weights over your shoulders, with your elbows below your wrists and your feet positioned shoulder-width apart. Ensure that you have at least 5m of clear, open space in front of you.
The movement: Step forward with your right foot into a forward lunge. Land on your heel first and then the forefoot. Lower your body by flexing your hip and the knee of your front leg, until the knee of your rear leg is almost in contact with the floor. Push back upwards and forwards by bringing the left foot forward and pushing through your right foot. As you come up, simultaneously press the weights overhead, until your arms are fully extended. Lower the dumbbells back down to your shoulders before switching legs and stepping forward with the left foot to perform another lunge on the other side. Repeat the overhead press as you come up again. Continue alternating the walking lunges with shoulder presses until the required number of reps are completed.
Targeted muscles
Ready to get a full-body workout with one exercise? The walking lunge with overhead press is a total-body movement that’s super effective. While the quadriceps (the front of your thighs) and the anterior deltoids (the front of your shoulders) are the main muscles doing the heavy lifting, you’re also working a whole crew of other muscles. Your glutes,calves, and hamstrings work hard to stabilise your lower body as you lunge, while your lateral deltoids (the sides of your shoulders), triceps, trapezius, and even your pectoralis major (pecs) help with the overhead press. It’s an all-in-one exercise that makes you stronger and more stable from head to toe!
Form tips
- Allow the ends of the dumbbells to touch lightly at the top of the movement, but do not lock your elbows out.
- Ensure that your front knee does not extend over your toes during the lunge movement.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
