Lunge with your arms locked overhead for a brutal core test.
Brace your core hard and keep the weights directly overhead, don't let them drift forward.
The Overhead Lunge (Dumbbell) is a Quads-first movement, with Shoulders working as the supporting cast. Track it consistently and you'll see exactly how it feeds your quads volume for the week.
The Overhead Lunge (Dumbbell) primarily works the Quads with Shoulders 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.
