TETSUWeighted Stretch Lunge
The Weighted Stretch Lunge is a weighted exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Weighted Stretch Lunge
- Stand with your feet shoulder-width apart.
- Take a step forward with your right foot, keeping your back straight.
- Lower your body by bending your knees until your right thigh is parallel to the ground.
- Push through your right heel to return to the starting position.
- Repeat with your left leg.
- Continue alternating legs for the desired number of repetitions.
Common questions
What muscles does the Weighted Stretch Lunge work?
The Weighted Stretch Lunge primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Weighted Stretch Lunge?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted Stretch Lunge.
How long should I hold the Weighted Stretch Lunge?
Hold the Weighted Stretch Lunge for 20 to 30 seconds and repeat 2 to 3 times per side. Ease into the position with steady breathing and never push into pain — stretches are held, not loaded for reps.
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