How to do the Weighted Lunge With Swing
Weighted Lunge With Swing is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using weighted, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Weighted Lunge With Swing demonstration · © GymiaFit
Weighted Lunge With Swing at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Weighted
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Weighted Lunge With Swing step by step
- 1Stand with your feet shoulder-width apart, holding a weight in each hand.
- 2Take a step forward with your right foot, lowering your body into a lunge position.
- 3As you lunge forward, swing the weights forward and upward, keeping your arms straight.
- 4Push off with your right foot and return to the starting position, swinging the weights back down.
- 5Repeat with your left foot and continue alternating legs for the desired number of repetitions.
Weighted Lunge With Swing — questions
What muscles does the Weighted Lunge With Swing work?
The Weighted Lunge With Swing primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Weighted Lunge With Swing?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Lunge With Swing suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted Lunge With Swing?
Weighted Cossack Squats (male), Weighted Squat, Weighted Stretch Lunge train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted Lunge With Swing demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.