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Exercise 3642 · REF 13VW2VO

Weighted Stretch Lunge exercise animation

Weighted Stretch Lunge

Category
Upper Legs
Equipment
Weighted
Target
Glutes

A stretch lunge holds the bottom position longer than a standard lunge, using the added time to deepen the hip flexor stretch on the trailing leg while the front leg works isometrically. Adding weight increases the demand on both the stretch and the hold. It's as much a mobility exercise as a strength one — patience in the bottom position matters more than how much weight is added.

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.

Muscles Worked

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