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.
Also Works
QuadricepsHamstringsCalves
How to Perform
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.