Weighted Lunge With Swing

QuadricepsGlutesCalvesHamstringsFree WeightsBeginner
Step 1: Begin by standing with your feet shoulder-width apart, holding a dumbbell or kettlebell in one hand down by your side. Step 2: Take a long step forward with your opposite leg, keeping your back straight and chest up. Step 3: Simultaneously swing the weight in your hand forward and upwards, reaching chest level or slightly higher. Step 4: Lower your body down into a lunge position, ensuring that your front knee is bent at a 90-degree angle and the back knee is lowered towards the ground. Step 5: Reverse the movement by pushing through the heel of your front foot and stepping back to the starting position, swinging the weight back down by your side. Step 6: Repeat the movement on the opposite side, stepping forward with the other leg and swinging the weight up. Step 7: Continue alternating lunges with swings, ensuring proper form and control throughout the exercise.

How to perform the Weighted Lunge With Swing

  1. Set up. Set up in a stable, balanced starting position appropriate for the Weighted Lunge With Swing using your free weights.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your quadriceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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