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.
How-to-do Steps
- 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.
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Muscles Worked
Weighted Lunge with Swing primarily targets the Shoulders, Glutes, Quads, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Glutes20%
Quads20%
Secondary
Chest15%
Abs15%
Calves10%
Equipment
Weighted
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Weighted Lunge with Swing work?
Weighted Lunge with Swing primarily targets the Shoulders, Glutes, Quads. Secondary muscles involved include Chest, Abs, Calves. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Weighted Lunge with Swing?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Weighted Lunge with Swing suitable for beginners?
Weighted Lunge with Swing is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
