Step by step instructions, muscle activation and variants for the Weighted Stretch Lunge.
The Weighted Stretch Lunge is a lower-body exercise that combines a deep lunge with a deliberate hold at the bottom, loading the quads and glutes while simultaneously stretching the hip flexors of the rear leg. Holding dumbbells adds progressive overload and improves balance.
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The Weighted Stretch Lunge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.