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Weighted Stretch Lunge

Weighted Stretch Lunge

The Weighted Stretch Lunge is an effective exercise targeting multiple muscle groups while simultaneously improving flexibility and balance. By incorporating weights into the traditional lunge movement, this exercise helps to engage and strengthen both the lower body and the core. Whether you prefer using dumbbells, kettlebells, or a weighted bar, adding resistance to the stretch lunge can increase the intensity of the exercise and provide greater results. The Weighted Stretch Lunge primarily targets the quadriceps, hamstrings, and glutes, helping to develop strength and power in the lower body. Additionally, this exercise engages the calf muscles, hip flexors, and hip adductors, providing a well-rounded workout for the lower limbs. The core muscles, such as the abdominals and obliques, are also activated to maintain stability throughout the exercise. Incorporating the Weighted Stretch Lunge into your workout routine can improve your overall fitness level by enhancing lower body strength, muscle tone, and balance. It is essential to maintain proper form throughout the exercise to avoid any strain or injury. Adding this exercise to your fitness regimen can be a great way to challenge yourself while reaping the benefits of a full-body workout. Remember to consult with a fitness professional or a physician before attempting new exercises, especially if you have any pre-existing conditions or injuries. Stay motivated, focused, and consistent, and you will achieve your fitness goals!


  • Start by standing upright with your feet shoulder-width apart.
  • Hold a dumbbell or any weighted object of your choice in your right hand, letting it rest by your side.
  • Take a big step forward with your left foot and simultaneously bend your knee to lower your body into a lunge position. Keep your torso upright and engage your core muscles.
  • As you lower into the lunge, reach your right arm overhead, stretching it towards the left side.
  • Hold the lunge position for a few seconds while maintaining proper form and balance.
  • Return to the starting position by pushing through your left foot and bringing your right arm back down by your side.
  • Repeat the movement by stepping forward with your right foot, this time holding the weight in your left hand and stretching your left arm overhead.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining good posture throughout the exercise
  • Engage your core for stability and balance
  • Gradually increase the weight as you progress
  • Make sure to warm up and stretch before starting the exercise
  • Control the movement and avoid using momentum
  • Breathe deeply and exhale during the exertion phase
  • Keep your knees aligned with your toes to prevent strain
  • Listen to your body and rest when needed
  • Include variations of lunges to target different muscle groups
  • Fuel your body with nutritious meals to support muscle recovery


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