Bar locked overhead while you lunge, full-body tension guaranteed.
Keep the bar directly over your head, not drifting forward. Brace your core to protect your back.
The Overhead Barbell Lunge is a Quads-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your quads volume for the week.
The Overhead Barbell Lunge primarily works the Quads with Glutes assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
