Quads · Weighted · Intermediate

How to do 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.

Primary muscles: Quads and Glutes
Also works: Hamstrings and Calves
Equipment: Weighted
Level: Intermediate
Category: Legs

How to do Weighted Lunge With Swing, step by step

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

Muscles worked

Weighted Lunge With Swing works your quads and glutes as the main movers, with help from your hamstrings and calves.

Track Weighted Lunge With Swing in SPLYT

Weighted Lunge With Swing is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

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