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Exercise 3644 · REF 5WiFcYk

Weighted Lunge With Swing exercise animation

Weighted Lunge With Swing

Category
Upper Legs
Equipment
Weighted
Target
Glutes

Adding an arm swing to a weighted lunge brings some rotational and shoulder demand into what's primarily a lower-body exercise, similar to how a walking lunge with a twist adds core work. It's a more dynamic, athletic variation than a standard static lunge. Keep the front knee stable through the swing — the upper body movement shouldn't destabilize the lower body's position.

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.

Muscles Worked

The Weighted Lunge With Swing primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have weighted? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Weighted Lunge With Swing work?
The Weighted Lunge With Swing primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Weighted Lunge With Swing?
The Weighted Lunge With Swing is done with a weighted.
What's a good alternative to the Weighted Lunge With Swing?
If you don't have access to a weighted, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.