Home Exercises Overhead Lunges

Overhead Lunges

Exercise Tips

  • Focus on balance
  • Do not slide your back foot while doing the exercise

Overhead Lunges

This exercise targets your quadriceps and provides a moderate cardio benefit. It also works your gluteals, hamstrings, lower back and abdominals.

Muscle Group

Quadriceps, Gluteals (Glutes), Hamstrings, Lower Back, Abdominals


2 Days a Week to
3 Days a Week


Medicine Ball

Cardiovascular Benefit


Muscle Group: Quadriceps, Gluteals (Glutes), Hamstrings, Lower Back, Abdominals

Equipment: Medicine Ball

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Medicine Ball Exercises - Legs

Starting Position: Stand with your feet slightly wider than shoulder width apart, holding a medicine ball in both hands at your waist. Your elbows should be bent and close by your sides.

  1. 1 Lunge forward about two feet with one leg, bending that knee and coming down until your other knee almost touches the ground. Do not let your knee go past your ankle. As you do this, raise the medicine ball until it is directly above your head.
  2. 2 Hold for a one count, then return to starting position.
  3. 3 Repeat step one with the opposite leg.
  4. 4 Repeat this exercise until you have completed all repetitions for the set.