How to do the Weighted Stretch Lunge
Weighted Stretch Lunge is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using weighted, it falls under the flexibility category. Secondary muscles engaged include Quadriceps and Hamstrings.
Weighted Stretch Lunge demonstration · © GymiaFit
Weighted Stretch Lunge at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Weighted
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Weighted Stretch Lunge step by step
- 1Stand with your feet shoulder-width apart.
- 2Take a step forward with your right foot, keeping your back straight.
- 3Lower your body by bending your knees until your right thigh is parallel to the ground.
- 4Push through your right heel to return to the starting position.
- 5Repeat with your left leg.
- 6Continue alternating legs for the desired number of repetitions.
Weighted Stretch Lunge — questions
What muscles does the Weighted Stretch Lunge work?
The Weighted Stretch Lunge primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Weighted Stretch Lunge?
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 Stretch Lunge 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 Stretch Lunge?
Weighted Cossack Squats (male), Weighted Lunge With Swing, Weighted Squat 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 Stretch Lunge 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.