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All exercises

Weighted stretch lunge

Intermediate

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

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

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

What to do instead

  • Walking lungeBodyweight
  • Forward lungeBodyweight
  • Barbell lungeBarbell
  • Dumbbell lungeDumbbell
  • Barbell lateral lungeBarbell
  • Weighted squatWeight plate

Easier variations

  • Forward lungeBodyweight
  • Walking lungeBodyweight

Harder variations

  • Smith sprint lungeSmith machine
Logged today · 2 min restWeighted stretch lunge

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