TETSUWeighted Lunge With Swing
The Weighted Lunge With Swing is a weighted exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Weighted Lunge With Swing
- Stand with your feet shoulder-width apart, holding a weight in each hand.
- Take a step forward with your right foot, lowering your body into a lunge position.
- As you lunge forward, swing the weights forward and upward, keeping your arms straight.
- Push off with your right foot and return to the starting position, swinging the weights back down.
- Repeat with your left foot and continue alternating legs for the desired number of repetitions.
Common questions
What muscles does the Weighted Lunge With Swing work?
The Weighted Lunge With Swing primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Weighted Lunge With Swing?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted Lunge With Swing.
How many sets and reps of the Weighted Lunge With Swing should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Weighted Lunge With Swing works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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