Weighted Lunge
Muscle Groups: Quads, Glutes
Weighted Lunge focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Lunge with proper form and technique.
- 1
Stand tall with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- 2
Step forward with your right foot, lowering your body until your right thigh is parallel to the ground and your knee is directly over your ankle.
- 3
Push through your right heel to return to the starting position and repeat on the left side.
Tips for Success
These tips will help you perform Weighted Lunge safely and effectively while maintaining proper form.
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Keep your core engaged to maintain balance and stability.
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Ensure your front knee does not go past your toes to protect your joints.
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Maintain an upright torso to avoid straining your back.
Secondary Muscles
While Weighted Lunge primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Lunge, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Lunge, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
