Alternating Lunge + Press

See how to do an alternating lunge and shoulder press combination with SHOCK Personal Trainer Ashley Steele!

How to Alternating Lunge + Press

Primary Muscles: Full Body

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Stand holding weights in each hand, shoulder blades pulled back, spine, and head in good posture. Position the feet hip-width apart, toes pointing straight ahead.

  2. Step forward with the left leg into a lunge position. Be sure to maintain alignment between the left knee and the left foot.

  3. Continue lowering into the lunge until the knee of the back leg (right) is approximately 2-4 inches from the floor, pause briefly. Press the weights overhead with control and lower the weights back down to the peak of the shoulders.

  4. Push through the left hip to drive the body back to the standing position. Repeat the forward lunge presses on the right side and continue alternating between legs for the specified amount of time or repetitions.

  5. You should feel this working the glutes, quads, hamstrings, hips, and shoulders. 

Alternative Exercises:

Alternating Lunge  Shoulder Press

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