Weighted Stretch Lunge

Muscles worked

Setup

1. Stand with feet hip-width apart, holding a weight plate firmly against your chest with both hands.
2. Engage your core and pull your shoulder blades back and down to create a stable upper body.
3. Maintain a neutral gaze forward to assist with balance throughout the movement.

How to do it

1. Take a long step forward, landing softly and transitioning your weight toward the front leg.
2. Inhale as you lower your hips vertically until your back knee is just above the floor, allowing the front knee to travel forward to stretch the calf and glute.
3. Pause for one second at the bottom of the movement to emphasize the deep stretch in the hips and lower leg.
4. Exhale and drive powerfully through the front heel and midfoot to return to the starting position.

Form checklist

• Keep your torso upright to maximize the stretch on the trailing leg's hip flexors.
• Ensure your front knee stays aligned with your second toe and does not cave inward.
• Maintain a hip-width stance (like standing on train tracks) rather than a narrow 'tightrope' stance for better stability.
• Keep your core braced to prevent your lower back from arching at the bottom of the rep.

Pro tips

• Squeeze the glute of your trailing leg at the bottom of the movement to intensify the stretch in the hip flexor.
• Focus on driving the front knee as far forward as possible (while keeping the heel down) to maximize the stretch on the calf and Achilles tendon.

Make it harder

• Hold the weight plate straight overhead to significantly increase the demand on your core and thoracic stability.
• Perform the lunge with your front foot on a small 2-inch platform (deficit) to further increase the range of motion for the lead glute.

Frequently asked

What muscles does the weighted stretch lunge work?

The weighted stretch lunge primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the weighted stretch lunge?

The weighted stretch lunge uses weight plate.

Is the weighted stretch lunge good for beginners?

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

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