Weighted Stretch Lunge

Target muscle

Glutes

Also works

Quadriceps, hamstrings, calves

Equipment

Weighted

Body part

Upper legs

How to do the weighted stretch lunge

1. Stand with your feet shoulder-width apart.
2. Take a step forward with your right foot, keeping your back straight.
3. Lower your body by bending your knees until your right thigh is parallel to the ground.
4. Push through your right heel to return to the starting position.
5. Repeat with your left leg.
6. Continue alternating legs for the desired number of repetitions.

Sets and reps

Hold each stretch for 20–40 seconds, breathing slowly, and repeat 2–3 times per side. Stretch to mild tension, never pain.

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.