Weighted Stretch Lunge
Description
The weighted stretch lunge holds a deep lunge position with light dumbbells overhead or at the sides for added load during the stretch. The loading deepens the hip flexor stretch on the back leg while training stability through the front leg. It is a strong choice for hip mobility work.
Muscle Group
Equipment Required
Weighted Stretch Lunge Instructions
- Hold a light dumbbell in each hand at your sides.
- Step forward into a deep lunge with your right leg.
- Lower your back knee toward the floor.
- Keep your front shin vertical with the knee over the ankle.
- Press your back hip forward and down for a hip flexor stretch.
- Brace your core and stand tall through the torso.
- Hold the deep lunge position for the duration of the stretch.
- Release the lunge and switch sides.
Weighted Stretch Lunge Form & Visual
Weighted Stretch Lunge Benefits
- Loads the hip flexor stretch for deeper opening
- Builds stability through the front leg
- Improves hip mobility
- Trains lunge endurance
- Strong glute activation on the back leg
- Useful for hip mobility programs
Weighted Stretch Lunge Muscles Worked
- Hip flexors
- Quadriceps
- Hamstrings
- Gluteus maximus
Weighted Stretch Lunge Variations & Alternatives
- Hip Flexor Stretch
- Lunge Stretch
- World Greatest Stretch
- Dynamic Lunge
