Weighted Lunge with Swing Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Weighted
- Body Part
- Shoulders, Thighs
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Pectoralis Major Clavicular Head, Soleus, Serratus Anterior, Deltoid Lateral, Adductor Magnus, Gluteus Maximus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Lunge with weight and swing
How to: Weighted Lunge with Swing
- Stand with feet shoulder-width apart and hold weights in both hands.
- Step forward into a lunge position with your right leg, lowering your hips until both knees are bent at about a 90-degree angle.
- Push through your right heel to return to the starting position while swinging the weights back to the starting position.
- Repeat on the other side.
Common Mistakes
- Rounding the back while lunging.
- Lunging too deep without proper control.
- Neglecting to maintain balance during the swing.
Modifications
- Use lighter weights or no weight for beginners.
- Perform the lunge without the swing for a modified version.
Tips
- Maintain a straight back during the lunge.
- Engage your core to improve stability.
- Ensure your knee does not extend beyond your toes.
Weighted Lunge with Swing Alternatives
Tags
shoulders
thighs
strength
lunge
weighted
core