How to do a Stationary Lunge to Overhead Press

Chris Freytag Stationary Lunge To Overhead Press

Stationary lunges are such a classic way to work your glutes, quads, calves and hamstrings. You can do them anywhere—even on a walk with your friends—to give you a shapelier bottom, stronger legs and improved balance! But even better? Pick up a pair of dumbbells to increase resistance for a total body workout and an added challenge!

 

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Stationary lunges are such a classic way to work your glutes, quads, calves and hamstrings. You can do them anywhere—even on a walk with your friends—to give you a shapelier bottom, stronger legs and improved balance! But even better? Pick up a pair of dumbbells to increase resistance for a total body workout and an added challenge!

Learning how to do a Stationary Lunge to Overhead Press is such an easy way to amp up your workouts and reap quick results! They are also a great conditioning exercise for many sports and activities that involve lunging movements, such as tennis, soccer and basketball. But this exercise is functional for every day life as well because you make these movements all day, so keep yourself strong and injury-free by giving the Stationary Lunge to Overhead Press a try!

Before you get started, here are some quick tips to perfect your Stationary Lunge to Overhead Press: Be sure to keep your chest lifted, chin up and abs contracted so your back stays straight. During the lunge, make sure you’re balanced on your back toes and your front knee is in line with your ankle. Squeeze your glutes when you rise! We recommend starting with twelve lunges for each leg, lifting the dumbbells each time. Once you have that down, work yourself up to three sets!

Looking for more ways to keep your lunges interesting and challenging? Try changing directions, adding a medicine ball or adding tempo changes! You can also incorporate the Stationary Lunge to Overhead Press into a more robust workout routine with our Basic Total Body Workout, which includes: basic squats, push-ups, stationary lunge, overhead press (combine these into one!), plank, bicep curl and tricep overhead extensions!

1) Stand tall with your feet hip distance apart and dumbbells next to shoulders. Step left foot behind you keeping heel off the ground.

2) Bending knees, lower your body toward the floor as you press the weights up overhead. Both legs should bend to a 90-degree angle at the bottom of the lunge.

3) Straighten legs back to standing as you lower dumbbells back to shoulder height. Repeat for desired number of reps and switch feet.

Targets: shoulders, back, glutes, hamstrings

 

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