Weighted Lunge with Swing

Expert Advice

Keep your core engaged and maintain a controlled swing to prevent injury and ensure the targeted muscles are worked effectively.

Stand with feet hip-width apart, holding a weight with both hands in front of you.
Step forward into a lunge while swinging the weight overhead.
Lower your body until your front thigh is parallel to the ground.
Push back to the starting position while lowering the weight.
Repeat for the desired number of repetitions, alternating legs.

Primary

Shoulders20%

Glutes20%

Quads20%

Secondary

Chest15%

Abs15%

Calves10%

Equipment

Weighted

Exercise Type

Strength