Weighted Lunge with Swing

Target muscle

Glutes

Also works

Quadriceps, hamstrings, calves

Equipment

Weighted

Body part

Upper legs

How to do the weighted lunge with swing

1. Stand with your feet shoulder-width apart, holding a weight in each hand.
2. Take a step forward with your right foot, lowering your body into a lunge position.
3. As you lunge forward, swing the weights forward and upward, keeping your arms straight.
4. Push off with your right foot and return to the starting position, swinging the weights back down.
5. Repeat with your left foot and continue alternating legs for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The quadriceps, hamstrings and calves work as secondary muscles. See all glute exercises or every weighted exercise.