Bodyweight

Bodyweight Overhead Lunge Hold

The Bodyweight Overhead Lunge Hold boosts leg and core strength, enhances stability, and refines balance. This exercise, involving a stationary lunge with arms above head, works quads, hamstrings, glutes and core.
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Bodyweight Overhead Lunge Hold instructions
Step-by-step instructions
1
Start by standing upright with your feet hip-width apart and hands straight up above your head.
2
Step forward about 2 feet with your left foot. Your heel should hit the floor first and then your foot flat.
3
Lower your body until your left thigh is parallel with the ground and your right knee nearly touches the ground. Maintain your hands extended above your head.
4
Hold this position for the recommended amount of time.
5
Return to the initial standing position and repeat the move with your other leg.
Start by standing upright with your feet hip-width apart and hands straight up above your head.
Step forward about 2 feet with your left foot. Your heel should hit the floor first and then your foot flat.
Lower your body until your left thigh is parallel with the ground and your right knee nearly touches the ground. Maintain your hands extended above your head.
Hold this position for the recommended amount of time.
Return to the initial standing position and repeat the move with your other leg.
Equipment needed
Bands
Barbell
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Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
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Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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