Weighted Lunge With Swing

Muscles worked

Setup

1. Stand with your feet hip-width apart, holding a weight plate by its sides (3 and 9 o'clock positions) in front of your hips.
2. Engage your core, pull your shoulder blades back, and maintain a tall, upright posture.
3. Keep a slight bend in your elbows and a firm grip on the plate.

How to do it

1. Step forward into a lunge with one leg while simultaneously swinging the plate forward and up to shoulder height in a controlled arc.
2. Inhale as you lower your hips until both knees are bent at approximately 90 degrees, keeping your torso vertical.
3. Exhale and push powerfully off the front mid-foot to return to the starting position while swinging the plate back down to your hips.
4. Repeat the movement by stepping forward with the opposite leg, alternating sides for the duration of the set.

Form checklist

• Keep your chest lifted and avoid leaning forward as the plate swings upward.
• Ensure your front knee stays tracked over your second toe and does not cave inward.
• Maintain a braced core throughout to prevent the weight's momentum from arching your lower back.
• Control the plate on the way down; do not let it drop or pull your shoulders forward.

Pro tips

• Focus on 'braking' the weight with your abs at the top of the swing to maximize oblique and serratus engagement.
• Sync the peak of the swing with the lowest point of the lunge to maximize the stability challenge.

Make it harder

• Perform a diagonal swing, moving the plate from the opposite hip to over the shoulder of the lead leg to increase rotational demand.
• Increase the tempo of the swing and step to transform the move into a high-intensity plyometric exercise.

Frequently asked

What muscles does the weighted lunge with swing work?

The weighted lunge with swing primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, adductors, deltoids, obliques, and triceps as secondary muscles.

What equipment do you need for the weighted lunge with swing?

The weighted lunge with swing uses dumbbell.

Is the weighted lunge with swing good for beginners?

The weighted lunge with swing is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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