Full body
Step Back Lunge to Press
A reverse lunge with a dumbbell at each shoulder, pressing them overhead at the bottom. Your legs and glutes work in the lunge, and your shoulders and core work to press without leaning.
- Works
- Quads, glutes, front shoulders, triceps, core
- Equipment
- A pair of dumbbells
- Load
- Medium
How to do it
- 1Stand tall with your feet hip width apart and a dumbbell in each hand at your shoulders.
- 2Step one foot straight back and lower until your back knee is just above the floor.
- 3Hold the bottom and press the dumbbells straight overhead, then lower them back to your shoulders.
- 4Push through your front foot to step back to standing. Switch legs each rep.
Cues
- Ribs down as you press, so your back doesn't arch.
- Back knee goes straight down toward the floor.
- Finish with your biceps by your ears.
Common mistakes
- Arching your back to press. Brace your core and squeeze the glute of your back leg. If you still lean back, go lighter.
- Short step back. Step back far enough that your front heel stays down at the bottom.
- Front knee caving in. Keep it in line with your middle toes as you lower and as you stand.
When to press: You can press at the bottom of the lunge, or as you drive back up to standing. Pressing at the bottom is steadier. Pressing as you stand lets your legs help the dumbbells up.
Easier
Go lighter, or skip the press and just hold the dumbbells at your shoulders.
Harder
Take 3 seconds to lower into the lunge, or press twice at the bottom before you stand.
Try it: 3 sets of 8 to 12 reps, alternating legs, or 30 seconds on and 30 off.
Is a lunge with an overhead press a full body exercise?
Yes. The lunge works your quads and glutes, the press works your shoulders and triceps, and your core holds it all together. It's a good way to train your whole body in one move.
