Weighted Plate Deadlift Rear Lunge with Overhead Press exercise animation (Male)

Weighted Plate Deadlift Rear Lunge with Overhead Press

Target muscle
—
Equipment
Weighted
Body part
Hips
Type
Strength

The weighted plate deadlift rear lunge with overhead press is a compound full-body strength exercise that combines a hip-hinge deadlift, a rear lunge, and an overhead press into one flowing movement. It challenges the posterior chain and hips through the deadlift pull, loads the glutes and quadriceps through the lunge, and demands shoulder and triceps strength through the press. The combination also requires significant core stability and coordination throughout.

How to do the Weighted Plate Deadlift Rear Lunge with Overhead Press

  1. 1Stand with your feet hip-width apart, holding a weight plate in both hands in front of your thighs with a neutral grip on the sides of the plate.
  2. 2Hinge at your hips and push them back, keeping your back flat and chest tall, then lower the plate toward mid-shin as in a Romanian deadlift.
  3. 3Drive through your heels to stand tall, pulling your hips forward and returning to an upright position.
  4. 4Bring the plate up to chest height with your elbows tucked, then step one foot back into a rear lunge, lowering your back knee toward the floor while keeping your front shin vertical and your torso upright.
  5. 5At the bottom of the lunge, press the weight plate directly overhead by extending your arms fully, keeping your core braced.
  6. 6Lower the plate back to chest level in a controlled manner.
  7. 7Drive through your front heel to return to standing, bringing your rear foot back to the starting position and lowering the plate to the front of your thighs.
  8. 8Complete all reps on one side or alternate legs each rep as programmed, then lower the plate back to the starting position.

Form tips

  • Grip the plate firmly at the 3 and 9 o'clock positions on its sides — a secure hold keeps it from shifting when you switch from the hinge to the press.
  • Take a breath and brace your abs before each phase, exhale as you press overhead, and reset the brace before the next deadlift.
  • Step back far enough that your front shin can stay vertical; a short step drives your front knee forward over your toes and shortens the lunge.
  • Keep the plate close to your chest as you descend into the lunge — holding it away from your body pulls your torso forward and costs you balance.

Common mistakes

  • Rounding the lower back during the deadlift phase, which shifts stress onto the lumbar spine instead of the glutes and hamstrings.
  • Letting the front knee cave inward during the lunge, which increases strain on the knee joint and reduces glute activation.
  • Pressing the plate forward instead of directly overhead, which reduces shoulder stability and places excessive load on the anterior deltoids.
  • Rushing through the three movements without control, which reduces time under tension and increases the risk of losing balance and form.
  • Using a weight plate that is too heavy to press overhead safely, which forces compensations throughout all three movement phases.

Frequently asked questions

What muscles does the weighted plate deadlift rear lunge with overhead press work?

The deadlift phase targets the glutes, hamstrings, and lower back. The rear lunge adds load to the glutes and quadriceps. The overhead press engages the shoulders (deltoids) and triceps. Core muscles work throughout to stabilize the spine.

Should I alternate legs or do all reps on one leg?

Both approaches are valid. Alternating legs each rep increases the cardiovascular demand and coordination challenge. Completing all reps on one leg before switching lets you focus on single-leg stability and accumulate more volume per side.

What size weight plate should I use?

Choose a plate light enough that you can press it overhead with full control after completing the deadlift and lunge. Start lighter than you think you need — the combination of three movements is more fatiguing than any one movement in isolation.

How is this different from a dumbbell or barbell lunge press?

Holding a single plate requires you to grip the sides, which engages the wrists, forearms, and shoulder stabilizers differently than handles. The plate also makes it easier to press in a neutral, balanced position overhead.

Can beginners do this exercise?

It is better suited to intermediate lifters who are already comfortable with the deadlift, rear lunge, and overhead press performed separately. Beginners should build proficiency in each individual movement first before combining them.

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