For those of us who like to work out for our general wellbeing, compound exercises are a godsend. A compound exercise engages multiple muscle groups, helping to burn more calories than an isolation exercise, and helps you achieve a full-body workout in less time. There’s also a lot of crossover between compound and functional exercises, which mirror movements we make in everyday life.
Compound exercises normally engage two or three muscle groups, so when certified personal trainer Rachel Sacerdoti posted a Reel demonstrating one exercise that engages eight muscle groups I stopped scrolling.
Sacerdoti explained that the dumbbell swing to overhead lunge targets the quads, glutes, hamstrings, calves, core, shoulders, upper back, and forearms, and is a great way to build strength and improve your overall body coordination.
“It’s low-impact,” Sacerdoti said when I asked her why she chose this one move. “This means it’s gentle on the joints while still offering excellent strength-building benefits.” You could include this move in a strength workout, or just put aside five minutes to perform this one move and still reap the benefits. Sacerdoti agreed that if you’re short on time, doing a few swings to overhead lunges can be an effective quick workout, hitting multiple major muscles at once. Here’s how to perform the move.
Watch how to do the exercise
“When lunging, ensure the front knee stays aligned with your toes and doesn’t collapse inward,” says Sacerdoti. “Hold the dumbbell directly overhead with your arm fully extended, keeping your core engaged to maintain stability. Inhale, then lower the dumbbell, swinging it down towards the floor with control and keeping your core tight. Slightly hinge from the hips and keep your feet hip-width apart. On the exhale, thrust your hips forward, swing the dumbbell overhead then step back into the lunge position.”
Sacerdoti also advised starting with a light weight while you get the hang of the movement. “Since it is a compound exercise, give yourself sufficient rest between sets—45-60 seconds—if needed, especially when starting out,” says Sacerdoti.
