Exercise guide · Intermediate · Compound

Weighted Stretch Lunge: How to Do It & Muscles Worked

The weighted stretch lunge is a lower body exercise that targets the glutes while also engaging the quadriceps, hamstrings, and calves. It involves stepping forward into a lunge position while holding weights, then returning to the starting position and alternating legs.

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

How to do the weighted stretch lunge

  1. Step 1: Stand with your feet shoulder-width apart.
  2. Step 2: Take a step forward with your right foot, keeping your back straight.
  3. Step 3: Lower your body by bending your knees until your right thigh is parallel to the ground.
  4. Step 4: Push through your right heel to return to the starting position.
  5. Step 5: Repeat with your left leg.
  6. Step 6: Continue alternating legs for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the weighted stretch lunge 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 Stretch Lunge alternatives

More exercises that train the glutes as their main target:

More glutes exercises

See the best glute exercises, ranked →

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.