Exercise guide · Intermediate · Compound

Weighted Lunge with Swing: How to Do It & Muscles Worked

The weighted lunge with swing is a dynamic lower body exercise that combines a traditional lunge with an upper body swinging motion using weights. This movement targets the glutes primarily, while also engaging the quadriceps, hamstrings, and calves. The swinging motion adds a coordination and balance challenge.

Primary muscles
Glutes
Secondary muscles
Hamstrings , Quads , Calves
Equipment
Weighted
Level · type
Intermediate · Compound
Demonstration of the weighted lunge with swing
Front view: muscles worked by the weighted lunge with swing. Primary: glutes. Secondary: hamstrings, quads and calves.
Back view: muscles worked by the weighted lunge with swing. Primary: glutes. Secondary: hamstrings, quads and calves.
Primary Secondary

How to do the weighted lunge with swing

  1. Step 1: Stand with your feet shoulder-width apart, holding a weight in each hand.
  2. Step 2: Take a step forward with your right foot, lowering your body into a lunge position.
  3. Step 3: As you lunge forward, swing the weights forward and upward, keeping your arms straight.
  4. Step 4: Push off with your right foot and return to the starting position, swinging the weights back down.
  5. Step 5: Repeat with your left foot and continue alternating legs for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the weighted lunge with swing by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Weighted Lunge with Swing alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.