Weighted Lunge With Swing
Weighted Lunge With Swing earns a place on leg day, and added external load keeps the focus on muscle you built on purpose.
How to do Weighted Lunge With Swing
- 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.
Weighted Lunge With Swing Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Add the smallest increment that still feels different.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Secure the load before the set so form does not shift.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Drop the weight and finish clean if position slips.
Common Weighted Lunge With Swing Mistakes
Adding load before the unweighted version is clean
Earn full-range reps with bodyweight first, then add the smallest weight.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Weighted Lunge With Swing
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Weighted Lunge With Swing — Frequently Asked Questions
How do you do the Weighted Lunge With Swing?
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. Use added weight and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Weighted Lunge With Swing work?
The Weighted Lunge With Swing primarily targets the glutes. It is classified as a legs exercise and is performed with added weight.
How many sets and reps of the Weighted Lunge With Swing should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Secure the load before the set so form does not shift. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Weighted Lunge With Swing good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Weighted Lunge With Swing?
Try the Reverse Hyper Extension (on Stability Ball), Barbell Stiff Leg Good Morning or the Kettlebell Front Squat. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
