Video Coming Soon
We're working on adding video demonstrations for this exercise.
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
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
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Overhead Lunge with Twist
Bodyweight
Quads
Dumbbell Reverse Lunge with Curl
Dumbbells
Quads, Biceps
Dumbbell Forward Lunge with Curl
Dumbbells
Quads, Biceps
Reverse Lunge with Twist
Bodyweight
Quads
Kettlebell Lateral Lunge with Reach
Kettlebell
Glutes, Quads
Dumbbell Lateral Lunge with Reach
Dumbbells
Glutes, Quads
Lateral Lunge with Reach
Bodyweight
Glutes, Quads
Plate Kneeling Overhead Hold to Stand
Plates
Shoulders, Quads
PVC Pipe Overhead Squat
Bodyweight
Quads
Kettlebell Kneeling Overhead Hold to Stand
Kettlebell
Shoulders, Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
