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All exercises

Weighted lunge with swing

Intermediate

Weighted lunge with swing is a compound weight plate exercise for the glutes, also working the quads, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Glutes

Also works

QuadsHamstringsCalves

Equipment
Weight plate
Movement
Legs
Type
Compound
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

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

What to do instead

  • Kettlebell swingKettlebell
  • Swimmer kicksBodyweight
  • Glute bridge marchBodyweight
  • Single leg bridge with outstretched legBodyweight
Logged today · 2 min restWeighted lunge with swing

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