Legs · Conditioning finisher
Lunge to Overhead Press
The Lunge to Overhead Press mainly trains your quads, glutes and front delts. Also working: triceps and abs.
Both cables
Standing, light pull
How to do it
- Split stance between the pulleys, handles at your shoulders
- Lower the back knee toward the floor
- As you drive up with your legs, press the handles overhead
- Handles back to the shoulders, switch sides
Coach’s tip
Full body in one movement: legs, shoulders, core. Brisk but clean: rather light weight and more reps.
Noticeably loads the shoulder and knee. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Pulley
Both pulleys at the bottom
Grip
Single handles at the shoulders
Load
Both cables
Needs two cable towers
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (conditioning finisher). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Lunge to Overhead Press work?
Mainly the quads, glutes and front delts. The triceps and abs help.
How do I set up the cable machine for the Lunge to Overhead Press?
Pulley: Both pulleys at the bottom. Grip: Single handles at the shoulders.
Can I do the Lunge to Overhead Press on a single cable tower?
Not like this. The Lunge to Overhead Press needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Cable Goblet Squat to Press and Cable Punch instead.
What can I do instead of the Lunge to Overhead Press?
For the same movement: Cable Squat to Press, Cable Squat to Row and Cable Goblet Squat to Press. In DCFT you swap with one tap.
DCFT
The Lunge to Overhead Press in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.