Step by step instructions, muscle activation and variants for the Barbell Overhead Lunge.
An advanced compound exercise combining a lunge with a barbell held locked out directly overhead. The overhead position demands significant core stability, shoulder strength, and thoracic mobility while the lunge pattern trains the lower body.
The Barbell Overhead Lunge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
