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Overhead Lunge Alternative

12 substitute exercises that target the same muscles

1
Barbell Full Clean demonstration

Barbell Full Clean
2
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
3
Kettlebell One-Arm Snatch demonstration

Kettlebell One-Arm Snatch
4
Standing Power Throw demonstration

Standing Power Throw
5
Barbell Behind the Back Push Press demonstration

Barbell Behind the Back Push Press
6
Kettlebell Clean and Press demonstration

Kettlebell Clean and Press
7
Dumbbell Single Power Clean and Jerk demonstration

Dumbbell Single Power Clean and Jerk
8
Barbell Clean and Press demonstration

Barbell Clean and Press
9
Dumbbell Clean and Press demonstration

Dumbbell Clean and Press
10
Barbell Clean and Jerk demonstration

Barbell Clean and Jerk
11
Cluster demonstration

Cluster
12
Thruster demonstration

Thruster

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Overhead Lunge trains

Primary Deltoid Anterior Quadriceps

Secondary Erector Spinae Gluteus Maximus Hamstrings Obliques Triceps Brachii

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