Backward Lunge with Shoulder Press

Strength training doesn’t have to be boring or repetitive, and the Gymstick is the perfect tool to keep your workouts varied, functional, and effective. Today’s exercise combines upper and lower body strength training with a progressive approach, making it adaptable for all fitness levels. This sequence begins with a basic backward lunge and builds into a full-body workout that challenges strength, stability, and coordination.

Start by attaching both Gymstick bands to the right foot. Hold the Gymstick at shoulder height with an overhand grip. Step the left foot in front of the right foot by stepping through the bands.

Next, step back with the right foot into a lunge. Engage your core to stay stable and balanced as you lower your back knee toward the ground. To return to the starting position, push through your front heel.

This movement mainly targets your glutes, quads, and hamstrings, while also working your core to stabilise against the resistance of the bands.

Add Complexity: Backward Lunge with Shoulder Press

Once you’re comfortable with the base movement, it’s time to engage the upper body. As you step back into the lunge, press the Gymstick overhead, extending your arms fully. Lower the Gymstick back to shoulder height as you return to standing. This progression introduces an upper body component, targeting the shoulders, triceps, and upper back while maintaining the lower body and core engagement. The added movement demands greater effort as you coordinate the lunge and press in a smooth, controlled motion.

The Challenge: Backward Lunge with Single Arm Shoulder Press

For the final progression, shift to a single-arm shoulder press. Hold the Gymstick in one hand at shoulder height and lunge backward with the right foot. Press the Gymstick overhead with one arm, keeping your other hand free. This variation increases the demand on your shoulder and core, as you resist rotational forces and maintain proper alignment. Key cues include keeping your hips level and facing forward moving through a full range of motion with control.

These progressive exercises build strength in the upper and lower body and mimic functional movements, making them highly transferable to daily life. The adaptability of the Gymstick allows you to start where you’re comfortable and advance as you grow stronger and more stable. With the Gymstick, you’re always working toward a stronger, more functional version of yourself with effective and engaging movement.