Dumbbell Overhead Lunge Carry
Overhead loaded lunge carry that builds leg strength, shoulder stability, and total-body control.
Full BodyAdvancedStrengthLocomotion
At a glance
| Muscles worked | Primary: quads, glutes, shoulders. Secondary: core, triceps, upper back |
|---|---|
| Muscle group | Full Body |
| Difficulty | Advanced |
| Type | Strength · Locomotion |
| Sets & reps | 3 sets × 8-12 steps each side or 20-30 meters |
| Estimated calories burned | ~34 kcal |
How to do it
- Press one or both dumbbells overhead and lock the elbows.
- Step forward into a lunge while keeping the weight stacked over the mid-foot.
- Drive through the front heel to the next step.
- Keep the core braced and torso upright.
- Continue for the prescribed distance or reps.
Equipment
- Dumbbells
Coaching tips
Benefits
Overhead loaded lunge carry that builds leg strength, shoulder stability, and total-body control.
Common mistakes
Avoid letting the weight drift forward or the front knee cave.
Make it harder
Increase dumbbell weight or distance.
Make it easier
Hold the weight at the shoulder or use a lighter load.
Breathing
Breathe steadily; brace the core throughout.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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