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Lunge with Overhead Reach
A bodyweight lunge variation combined with an overhead arm reach, targeting the legs, glutes, and shoulders while improving hip flexibility and core stability.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Abs, Shoulders, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
8/10Rectus Femoris, Vastus Lateralis
Glutes
7/10Glute Max
Hamstrings
5/10Semitendinosus
Abs
4/10Rectus Abdominis, Transverse Abdominis
Shoulders
4/10Anterior Delts, Medial Delts
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-90 seconds
How to Perform
Stand tall with feet hip-width apart, maintaining a neutral spine and engaged core. Prepare to step forward with one leg.
- Step forward into a lunge, bending both knees to approximately 90 degrees.
- Simultaneously extend both arms straight overhead toward the ceiling.
- Ensure the front knee tracks over the ankle and the back knee hovers above the floor.
- Engage your core and feel the stretch in the hip flexor of the back leg.
- Drive through the front heel to powerfully return to the standing position.
- Lower your arms as you stand up, then alternate legs for the next repetition.
Coaching Tips
Form Cues
- Knee over ankle.
- Reach high and long.
- Maintain tall chest.
- Engage your core.
- Push through front heel.
Breathing
Inhale as you step and lower into the lunge; exhale forcefully as you push back up to the starting position. Brace the core throughout.
Tempo
2-1-1
Range of Motion
Lower until the front thigh is parallel to the floor and the back knee is just above the ground, with arms fully extended overhead.
Safety
Safety Notes
- Stop immediately if you feel sharp knee or ankle pain.
- If forward lunges cause discomfort, use a reverse lunge variation.
- Keep the core tight to protect the lower back during the overhead reach.
Spotting
Not recommended; focus on body control and use lighter weight if balance is an issue.
Common Mistakes
- Allowing the front knee to collapse inward.
- Leaning the torso too far forward.
- Failing to fully extend the arms overhead.
- Bouncing out of the bottom position.
When to Avoid
- Acute knee or ankle injury.
- Severe shoulder impingement preventing full overhead movement.
Flexibility Needed
- Adequate ankle dorsiflexion.
- Sufficient shoulder flexion to reach arms fully overhead.
Build Up First
- Basic lunge competency.
- Ability to maintain a neutral spine and core brace.
Also known as
Overhead Lunge, Reaching Lunge, Forward Lunge Reach
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