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Weighted Lunge

May 16, 2023 | Joel Runyon

if bodyweight lunges have gotten too easy for you – or you’re just looking to switch it up a little bit – implement some weighted lunges into your routine for an added challenge.

We’ve already covered the barbell lunge, but this is for people who would rather use dumbbells or kettlebells.You will need a pair of either weight to perform this movement.

How to do a Weighted Lunge

You have a couple of options for how to hold the weights. The first option is to hold the weight in each hand at your sides. The second, more advanced option is in the front rack position. The front rack position means that the weights are held at the shoulders with the elbows out in front.

Take your right foot, and while maintaining an upright posture, step as far forward as possible. Lower your entire body and legs straight down until your left knee is almost touching the ground.

Do not allow the knee of your right leg to advance further than your toes- this can lead to injury. Make sure that your spinal column is erect at all times and your eyes facing forward. Your right foot should be flat on the floor, and your back left foot should be balancing on its toes with the back heel raised off the ground.

To return, power through the heel of your right foot and step back so that your body is in a standing position and your two feet are aligned with each other at rest. This counts as one complete lunge. Perform this movement as many times as necessary for each leg.


Joel Runyon

Joel Runyon