Lunge Punch | Illustrated Exercise Guide

Primary muscles: Glutes, quads, hamstrings, shoulders
Secondary muscles: Core, triceps, biceps, lats
Equipment: Dumbbells

Lunge Punch Instructions

1. Stand straight with your feet hip-width apart and hold a dumbbell in each hand.
2. Position the dumbbells at shoulder height with your palms facing each other.
3. Take a step back with your left leg, flex your knees and push your left arm out in a punching motion.
4. Stand back up, switch legs and repeat.
5. Keep alternating legs until the set is complete.

Proper Form And Breathing Pattern

Maintain your feet hip-width apart throughout the entire exercise, tighten your core, keep your back straight, open your chest and don’t extend your arms completely. Breathe out as you lunge and push your arm out, and breathe in as you return to the starting position.

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Exercise Benefits

The lunge punch strengthens and shapes your glutes, quads, hamstrings, shoulders, core, arms, and lats. This is a compound move that works several muscles simultaneously, speeds up the metabolism and helps with weight loss.

Lunge Punch Demonstration

Sets And Reps

Practice doing reverse lunges and dumbbell punches separately. Once you’re comfortable with your form, pair the 2 movements and do 2 to 3, 1-minute sets of the lunge punch exercise.

Calories Burned

To calculate the number of calories burned doing the lunge punch, enter your weight and the duration of the exercise:

Related Full Body Exercises

Try these other full body exercises to get your heart rate up and burn even more calories:
180 jump squat
Squat curl
Reverse lunge shoulder press
Side lunge front raise

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