Weighted Stretch Lunge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Weighted
- Body Part
- Hips, Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Soleus, Adductor Magnus, Hamstrings, Quadriceps
- Intensity
- medium
- Category
- stretching
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Weighted Lunge Stretch
Visualised Target Muscle Groups
Front
Back
How to: Weighted Stretch Lunge
- Begin in a standing position with feet hip-width apart and hold a weight in each hand.
- Step forward with one leg into a lunge position.
- Lower your hips until both knees are bent at about a 90-degree angle.
- Keep the back straight and the chest up.
- Push through the front heel to return to the starting position.
- Alternate legs for the desired number of repetitions.
Common Mistakes
- Letting the front knee extend past the toes.
- Not keeping the back straight.
- Rushing through the movement without control.
Modifications
- Use a smaller range of motion if you have joint pain.
- Perform the lunge without weights for a more gentle stretch.
Tips
- Keep your front knee aligned with your ankle during the lunge.
- Engage your core for stability throughout the movement.
- Breathe in as you lower your body and out as you push back up.
Weighted Stretch Lunge Alternatives
Tags
stretching
hips
thighs
glutes
hamstrings
lower body
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