Weighted Plate Overhead Forward Lunge
The Weighted Plate Overhead Forward Lunge targets your legs, glutes, and core while improving balance and stability.
- Stand upright holding a weight plate overhead with both hands.
- Step forward with one leg into a lunge position, keeping your front knee aligned with your ankle.
- Lower your body until both knees are bent at about 90 degrees.
- Push through your front heel to return to the starting position.
- Repeat on the other side.
How to perform the Weighted Plate Overhead Forward Lunge
- Set up. Set up in a stable, balanced starting position appropriate for the Weighted Plate Overhead Forward Lunge using your free weights.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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