Full body
Curl to Lunge & Press
A curl, a reverse lunge and an overhead press in one rep. Your arms, legs and shoulders all get work, and holding the lunge while you press makes your core work hard too.
- Works
- Glutes, quads, front shoulders, biceps, core
- Equipment
- A pair of dumbbells
- Load
- Light to medium
How to do it
- 1Stand tall with a dumbbell in each hand at your sides, palms facing forward. Curl them up to your shoulders.
- 2Step one foot back into a reverse lunge, lowering until your back knee is just above the floor.
- 3Hold the bottom of the lunge and press both dumbbells overhead, then lower them back to your shoulders.
- 4Push through your front foot to step back up, then lower the curl to your sides. Finish your reps, then switch legs.
Cues
- Front heel down, and drive through it to stand.
- Stay tall at the bottom: chest up, back knee under your hip.
- Ribs down as you press so your back doesn't arch.
Common mistakes
- Leaning back on the press. Brace your core and squeeze the glute of your back leg. If you still arch, go lighter.
- Swinging the curl. Keep your elbows by your sides. If your hips have to help, the dumbbells are too heavy.
- Front knee caving in. Keep your front knee in line with your toes on the way down and the way up.
Easier
Go lighter, or only lunge halfway down before you press.
Harder
Pause for 2 seconds at the bottom of the lunge before you press, and take 3 seconds to lower the press.
Try it: 3 sets of 6 to 10 reps per side, or 30 seconds on and 30 off per side.
Is a lunge and press a full body exercise?
Yes. The lunge works your glutes and quads, the press works your shoulders and triceps, and the curl adds your biceps. Holding the lunge while you press keeps your core working the whole time.
