Exercise technique

weighted lunge with swing

The weighted lunge with swing is a dynamic lower body exercise that combines a traditional lunge with an upper body swinging motion using weights. This movement targets the glutes primarily, while also engaging the quadriceps, hamstrings, and calves. The swinging motion adds a coordination and balance challenge.

Open this exercise in STARK Download on the App Store

How do you perform this exercise?

  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.

Which other muscles are involved?

Quadriceps, Hamstrings, Calves.

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

kettlebell swing

Glutes · Kettlebell

swimmer kicks v. 2 (male)

Glutes · Body weight

glute bridge march

Glutes · Body weight

single leg bridge with outstretched leg

Glutes · Body weight

weighted stretch lunge

Glutes · Weighted

weighted squat

Glutes · Weighted

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