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Barbell Overhead Alternating Lunges

Learn how to properly perform the Barbell Overhead Alternating Lunges with this complete demonstration video.

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What is the Barbell Overhead Alternating Lunges?

The barbell overhead alternating lunges are a full-body exercise that targets the legs, shoulders, and core. This exercise helps to enhance strength, stability, and coordination, adding an extra challenge due to the overhead load.

How to properly perform the Barbell Overhead Alternating Lunges

  1. Start by standing with your feet hip-width apart and the barbell held securely overhead, gripping it with a wide overhand grip.
  2. Take a step forward with your right foot, bending both knees to lower your body into a lunge position.
  3. Keep your front knee aligned with your ankle and your back knee hovering just above the ground.
  4. Push through your front heel to return to the starting position, then repeat the lunge on the opposite side.
  5. Continue alternating lunges, moving forward with each step and maintaining stability in your core and upper body.
  6. Repeat for the desired number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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