Split Squat with Dumbbell Shoulder Press | Thrive Personal Training

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Overhead Lunge
glutes / hamstrings / legs / quads
Split Squat with Kettlebell Shoulder Press
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Kettlebell Overhead Reverse Lunge
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Dumbbell Squat Press
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Barbell Military Press
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Instructions

Grasp a dumbbell in one hand and position it so that your wrist is just below your shoulder, with your elbow down and arm tucked in to your side. Your palm should be facing in towards you. Position your legs in a split stance, with your opposite leg to the dumbbell in front. Lunge down and press the dumbbell up until your arm is fully extended. With the lunge, lower body by flexing the knee and hip of both legs. Keep lowering until your back knee is almost touching the floor. At the bottom of the lunge, your legs should both be in a 90 degree angle. As you come up out of the lunge return the dumbbell to original position.

Tip

Torso should be kept upright throughout the whole movement. Hip mobility may prevent some people from lowering their back knee to be close to the floor. In this case, lower down as far as possible as not to cause any irritation.

Tagged

Related exercises

Overhead Lunge

Split Squat with Kettlebell Shoulder Press

Kettlebell Overhead Reverse Lunge

Dumbbell Squat Press

Barbell Military Press