How to Do Dumbbell Lunge Press
The dumbbell lunge press should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the dumbbell lunge press.
Beginning Split Lunge Overhead Press
Begin with both feet shoulder width apart and 2 dumbbells in hands at chest level palms facing the body.
Split Lunge Overhead Press Movement
1. Lunge forward landing on the heel of the lunge foot and then come to a stabilized position with front foot pointing straight ahead and knee directly over your 2nd & 3rd toe.
2. Both knees should now be bent 90°, the front foot should be flat on the ground, and the back foot should have the heel lifted off the ground.
3. From this position drive off of the front foot heel first and back into a standing position.
4. In this stable position, press the dumbbells overhead until your arms are fully extended.
5. Lower weight back to chest and repeat.
Split Lunge Overhead Press Benefits
Overhead lunges isolate your quads and hamstrings as a stability exercise by keeping your upper body controlled under the weight. The action also requires your core muscles to extend and fully tighten while engaging shoulder stabilizers (particularly the upper and lower trapezius).