Reverse Overhead Lunge (How To, Muscles Worked, Benefits)

The Reverse Overhead Lunge is a challenging full-body movement that combines unilateral leg strength with overhead stability and mobility. Holding a weight overhead—usually a barbell, dumbbell, or plate—forces you to engage your core, shoulders, and upper back while stepping backward into a controlled lunge.

It’s an excellent way to develop balance, control, and total-body coordination.

Primary Muscles Worked: Gluteus Maximus, Quadriceps, Core
Secondary Muscles Worked: Hamstrings, Shoulders, Upper Back, Calves
Equipment Needed: Barbell, Dumbbell(s), or Plate

How To Do Reverse Overhead Lunges

Step-by-Step Instructions

Set-Up:
- Press your weight overhead and lock your arms out—whether that’s a barbell, dumbbell(s), or a plate.
- Stand tall with feet hip-width apart, core braced, and arms in line with your ears.
Execution:
- Step one foot straight back into a reverse lunge, lowering until both knees are bent at 90 degrees.
- Keep your torso upright and arms extended overhead throughout the movement.
- Press through the front heel to return to the starting position.
- Repeat all reps on one leg or alternate sides.
Tips for Proper Form:
- Lock out the arms and keep the weight stable overhead—don’t let it drift forward.
- Engage your core to maintain balance and prevent arching through the lower back.
- Move with control, especially during the step back and descent.

Key Benefits

Builds leg strength while improving balance and control.
Trains shoulder stability and mobility under load.
Develops functional strength that carries over to sport and everyday movement.

Modifications and Variations

Easier Option:
- Use a lighter weight or start with just a plate overhead.
- Perform the movement with a single dumbbell or kettlebell held with both hands.
Harder Option:
- Use a barbell for increased challenge.
- Add tempo (slow descent) or pauses at the bottom of the lunge.
- Perform walking reverse overhead lunges instead of stationary.

Common Mistakes

Losing Overhead Position: Keep the weight directly above your shoulders—don’t let it fall forward or back.
Leaning the Torso Forward: Stay upright by bracing your core and keeping the chest lifted.
Rushing the Step: Move slowly to maintain balance and avoid wobbling.

Reps and Sets Recommendations

For Strength and Stability: 3–4 sets of 6–8 reps per leg with moderate weight.
For Conditioning and Core Challenge: 2–3 sets of 10–12 alternating reps with lighter weight.
As an Accessory Movement: Pair with overhead squats or presses for a full-body stability circuit.

Reverse Overhead Lunge Alternatives

If you can’t do Reverse Overhead Lunges, for whatever reason, here a few alternatives that you may be able to try out.

Barbell Lunges

It may come as no surprise, considering I’ve already mentioned them multiple times, that Barbell Lunges are the closest alternative to Reverse Overhead Lunges.

If holding the bar overhead isn’t a possibility, then placing the bar on the shoulders and doing Barbell Lunges can be a perfect substitution.

Having said that, if shoulder mobility is the only thing keeping you from being able to Overhead Lunge – then I would suggest using a PVC Pipe (or broomstick) in place of the bar.

DB Lunges

Don’t have a barbell? If you have dumbbells, you may be able to try DB Lunges instead.

DB Lunges is the exact same movement, but involves holding dumbbells in each hand versus using a barbell. You’ll get the virtually all of the same benefits of the Reverse Overhead Lunge. You can even try to hold dumbbells overhead, but you’ll probably find holding dumbbells overhead while lunging to be much more challenging.

The only drawback to DB Lunges is it’s harder to use the same type of weight because grip will start to become a limiting factor for most lifters. But, other than that they’re a great lift that I’ll use on it’s own (not just as an alternative to Barbell Lunges)

Barbell Step-Ups

If Lunges are uncomfortable for you, then Barbell Step-Ups may be a good single leg replacement.

Some athletes find that Lunges, even with proper form, to be hard on their knees. Sometimes, Reverse Lunges may be a solution, but other times I’ll just have them switch to Barbell Step-Ups.

It’s still a great exercise to get in the needed single leg work, but without the same amount of stress placed on the knees.

Pistol Squat

Another good single leg alternative for Reverse Overhead Lunges – that doesn’t require any equipment at all – is the Pistol Squat.

If you’re really good at them you literally need no equipment at all, but at most you’ll only need a box or chair to sit down to.