What is Step Lunge with Shoulder Press?

The Step Lunge with Shoulder Press is a strength training exercise that targets multiple muscle groups. It is done by standing with one foot on a step or a high elevated surface, then stepping forward with that foot and bending both knees until both thighs are parallel to the ground. After returning to the starting position, you then press your shoulders upwards as if performing a shoulder press. This exercise can be done with various objects, such as dumbbells, barbells or bodyweight alone. It’s a great way to improve overall fitness, strength, and balance.

How to Execute the Step Lunge with Shoulder Press

Now that you are warmed up and in the correct starting position, it’s time to perform the Step Lunge with Shoulder Press position. Follow these steps:

  1. Start with feet hip-width apart, hold a weight like a medicine ball at chest level.
  2. Lunge forward, keeping an upright posture.
  3. Step through, raising the knee and both arms above your head.
  4. Conclude with both legs returning to a standing position.
  5. Ensure the back knee bends to 90 degrees without leaning the trunk forward.
  6. Lift the opposite knee to a 90-degree hip position, extending both arms.
  7. Focus on a straight standing leg, fully extended hips, and an upright body.
  8. Avoid breath-holding, and follow physio advice for pain limits.

Targeted Muscle Groups

The Step Lunge with Shoulder Press position is an excellent exercise for targeting multiple muscle groups simultaneously. It primarily engages the following muscles:

  1. Shoulders: The deltoids, both the anterior (front), medial (side), and posterior (rear) heads, are heavily involved in the shoulder press. This exercise helps strengthen and stabilize the entire shoulder complex.
  2. Back: The muscles of the upper back, including the trapezius, rhomboids, and latissimus dorsi, play a significant role in maintaining proper posture and stability during the exercise.
  3. Arms: The triceps, located at the back of the upper arms, are activated during the pressing motion. This exercise also engages the biceps to a lesser extent.
  4. Abs: The core muscles, including the rectus abdominis, obliques, and transverse abdominis, are recruited to stabilize the spine and maintain balance during the lunge and press.
  5. Glutes: Both the gluteus maximus and medius are engaged to provide stability and power during the lunge movement.
  6. Legs: The quadriceps, hamstrings, and calf muscles are all involved in maintaining proper lower body alignment and balance throughout the exercise.

By strengthening these muscle groups, the Step Lunge with Shoulder Press position improves shoulder stability, enhances posture, and enhances functional movements in daily activities and sports.

Safety Concerns and Modifications

As with any exercise, safety should be a top priority. Here are some important considerations when performing the Step Lunge with Shoulder Press:

  1. Start with lighter weights: If you are new to this exercise or have limited shoulder strength, begin with lighter weights. Gradually increase the load as your muscles adapt and become stronger.
  2. Shoulder injuries or limitations: Individuals with pre-existing shoulder injuries or limitations should exercise caution when attempting the Step Lunge with Shoulder Press position. It is advisable to consult with a qualified physiotherapist before incorporating this exercise into your routine to ensure it is appropriate for your condition.
  3. Modifications and alternatives: If you find the Step Lunge with Shoulder Press position challenging or uncomfortable, there are alternative exercises you can try. Some alternatives include the seated shoulder press, standing shoulder press, or using resistance bands instead of free weights. These modifications can help you gradually build strength and stability before progressing to the advanced version.

Common Mistakes to Avoid

To ensure the effectiveness and safety of the shoulder press in lunge position, be mindful of these common mistakes:

  1. Improper form: Maintain proper posture throughout the exercise, avoiding excessive leaning or rounding of the shoulders. Keep your core engaged and focus on a controlled movement.
  2. Lifting too heavy: Start with an appropriate weight that allows you to perform the exercise with proper form. Lifting too heavy can compromise your technique and increase the risk of injury.
  3. Neglecting warm-up and cooldown: Always warm up your muscles before attempting any exercise and incorporate a cool-down routine to help your body recover.

To maximize the benefits of the shoulder press in lunge position, it is important to perform the exercise correctly and avoid these common mistakes. Proper technique will not only prevent injuries but also ensure optimal muscle activation and growth.

Role of Merlin Physio App for Step Lunge with Shoulder Press

The Merlin Physio App plays a crucial role in enhancing the Step Lunge with Shoulder Press exercise:

  1. Guided Instructions: Receive step-by-step guidance on proper form and execution of the exercise through clear and concise instructions.
  2. Visual Demonstrations: Access visual aids, such as video demonstrations or animations, to ensure a comprehensive understanding of each movement involved in the Step Lunge with Shoulder Press.
  3. Progress Tracking: Utilize built-in features to monitor and track your progress over time, allowing you to set goals and measure improvements in strength, balance, and flexibility.
  4. Personalized Workouts: Enjoy customized workout plans tailored to your fitness level, ensuring an effective and safe integration of the Step Lunge with Shoulder Press into your routine.
  5. Reminder and Scheduling: Benefit from reminders and scheduling features to help you stay consistent with your exercise regimen and maximize the benefits of the Step Lunge with Shoulder Press.
  6. Physiotherapist Recommendations: Receive specific advice from physiotherapists within the app, ensuring that the exercise aligns with your individual needs and any existing physical conditions.
  7. Pain Management: Receive real-time guidance on managing any discomfort or pain during the Step Lunge with Shoulder Press, with recommendations aligned with your physiotherapist’s advice.

In summary, the Merlin Physio App acts as a comprehensive fitness companion, offering guidance, tracking, and personalization to optimize the effectiveness and safety of the Step Lunge with Shoulder Press within your workout routine.


The shoulder press in lunge position is a challenging and effective exercise for shoulder physiotherapy and overall shoulder strength and stability. By targeting multiple muscle groups simultaneously, it helps improve posture, enhance functional movements, and prevent shoulder injuries. Remember to consult with a qualified physiotherapist before incorporating this exercise into your routine, especially if you have any pre-existing shoulder issues. Stay consistent with your shoulder physiotherapy exercises, and adjust the intensity or technique as needed to meet your individual needs and goals.

Revitalize your shoulders and take the first step towards better shoulder health with the shoulder press in lunge position!