How to Do Lunges With Weight Guide

How to Do Lunges With Weight

In this article, I discuss how to do lunges with weight. This exercise is beneficial for injury prevention, as well as for rehabilitation after injury. It is often part of a basic strength program or rehabilitation protocol, allowing athletes and exercisers to return to their sports or activities of interest as quickly as possible.

The lunge is a functional exercise that prepares you for the movements needed in everyday life.

For example, it is a common position that people assume to get up from the ground, and it mimics many of the movements and muscle-activation patterns of everyday activities, such as walking, running, and climbing or descending stairs.

Below, we will discuss these topics, as well as variations to adjust the level of difficulty and emphasize different muscles.

What muscles work in a lunge?

In a lunge, many muscles work to propel and stabilize the body. These include (1Trusted Source, 2, 3):

• Quadriceps
• Gluteals
• Hamstrings
• Caves (gastrocnemius and soleus)
• Transverse abdominis
• Obliques
• Multifidus
• Erector spinae

The muscles of the lower body — especially the quads, glutes, and hamstrings — work both concentrically (shortening) and eccentrically (lengthening) during a lunge.

The most basic version of a lunge is the forward lunge. It involves stepping forward, lowering your body toward the ground, and returning to the starting position. This is the version that most people are referring to when they say they are “lunging.”

At the beginning of the exercise, your leg muscles need to control the impact of your foot landing. Then, you lower your body further to the ground, which is called the eccentric phase of the movement.

During this phase, your muscles lengthen under tension to control the movement. The quadriceps slow your descent and work in conjunction with the hamstrings and gluteals to control the landing (1).

Both the front and back leg muscles are working eccentrically, but studies have shown that the glute and hamstring muscles in the front leg are working slightly more (4).

The step-back phase of the forward lunge involves a dynamic push from the starting position. The same muscles contract to forcefully push the body back up. This is called the concentric phase of the movement, because the muscles are shortening (contracting) to move the body.

One reason lunges are so effective is the work required of the body during the eccentric phase. Research suggests that eccentric muscle contractions are more effective than concentric muscle contractions when comparing hypertrophy and muscle size (5).

What are the benefits of the lunge?

The lunge has multiple benefits. The biggest benefit is that it works multiple muscle groups in the lower body at the same time. As such, it is an important exercise in many strengthening and injury prevention programs, such as for preventing anterior cruciate ligament (ACL) injuries (6).

The lunge is considered a unilateral exercise because of the workload required on the lead leg compared to the rear.

For example, it allows you to better improve strength asymmetries compared to squats. In addition, the lunge challenges and improves your balance and stability in a unilateral movement.

The lunge is a great exercise for runners because the mechanics are similar to running. The landing step is similar to the running step movement, but without the large ground reaction forces that the body experiences when running.

This makes the lunge a great exercise for building strong muscles that can absorb the impact of high-intensity movements. An older study found that lunges — especially the walking or jumping variation — are very effective in training young athletes (7).

Additionally, lunges simultaneously work the opposite leg muscles. This could mean that resistance training programs can be more effective.

If you only have time for a few exercises, it’s a good idea to include exercises that work multiple joints at the same time.

How to do a lunge

1. Start in a standing position with your feet hip-width apart.
2. Step forward longer than a walking stride so one leg is ahead of your torso and the other is behind. Your foot should land flat and remain flat while it’s on the ground. Your rear heel will rise off of the ground.
3. Bend your knees to approximately 90 degrees as you lower yourself. Remember to keep your trunk upright and core engaged.
4. Then, forcefully push off from your front leg to return to the starting position.

Points to remember:

• Your lead knee should not go past your toes as you lower toward the ground.
• Your rear knee should not touch the ground.
• Aim to keep your hips symmetrical (at the same height, without dropping the hip of your back leg or hiking the hip of your front leg).
• Contract your abdominals during the movement to help keep your trunk upright.
• Your feet should stay hip-width apart during the landing and return.

Variations on a lunge (and when to use each)

There are multiple variations on the lunge. Each works the same muscles but with more emphasis on certain areas compared with others. You can perform a different version each workout or combine different variations to add variety and challenge to your workout.

Static lunge

The static lunge, also known as the split squat, involves neither the step out nor the return step. Thus, it can be easier to perform for those who have knee pain or as an introduction to lunging exercises.

The emphasis is on the medial and lateral quadriceps muscles, as is the case with the forward lunge.

How to perform:

• Stand in a split-stance position with your feet hip-width apart and one foot in front of the other. Your back heel will be off of the ground.
• Lower yourself toward the ground by bending your knees to a 90-degree angle.
• Initiating the movement from your glutes and then firing into the quadriceps to straighten the knee, push into both feet and return to the upright position.

To make this exercise an advanced plyometric exercise, make it a jumping lunge. From the bottom of your lunge, explosively push off of both feet, switch them in mid-air, and land in a lunge with the opposite foot in front.

Back Lunge

The back lunge is performed in the same way as a forward lunge, but only your back leg moves.

Because the movement of the exercise is backward through space, there is less stress on the quadriceps muscles and more on the gluteals and hamstrings. As a result, there is less impact on the knees (9).

How to perform:

• Start in a standing position with your feet hip-width apart.
• Step backward longer than a walking stride so one leg remains ahead of your torso and the other behind it. Your back foot should land at the ball of your foot with your heel lifted.
• Bend your knees to approximately 90 degrees as you lower yourself. Remember to keep your trunk upright and your hips level.
• Forcefully push off from the ball of the back foot to return to the starting position.

Lateral lunge

The lateral lunge involves a step out to the side instead of forward or back. Because of the lateral movement pattern, the inside groin muscles (the adductors) are more active in this variation than in the other types of lunges. It also emphasizes the medial quadriceps (10Trusted Source).

How to perform:

• Stand with your feet hip-width apart.
• Step out wide to the side while keeping your other foot flat.
• Bend your “stepping” knee while keeping the other knee straight. Your body will hinge forward slightly, and your shoulders will be slightly ahead of your knee compared with forward and backward lunges.
• Forcefully push off from your foot to return to the starting position.

Curtsy lunge

The curtsy lunge is a great way to add more emphasis on the gluteus medius and hip adductors (or inner thighs).

The gluteus medius works throughout this exercise to stabilize your pelvis while you lunge in a crossed-leg position, and the adductors work to hold your legs in that position as you lower.

How to perform:

• Stand with your feet hip-width apart.
• Step one leg behind the other and out to the side, crossing your legs in the process. The heel of your back foot will lift off of the ground.
• Bend both knees, lowering until your front thigh is parallel to the floor. Keep your chest lifted, your core engaged, and your knees moving directly over your toes.
• Press into your legs (especially the front leg) to straighten both knees, simultaneously lifting your back foot to bring it back to a hip-width, parallel stance.
• Switch legs, alternating as you go, or stay on one leg at a time if balance is a challenge. Be sure to complete an even number of reps on both sides.

Walking lunge

The walking lunge is usually done walking forward (described here), but it can also be done walking backward. It puts a greater emphasis on the gluteal muscles, medial quadriceps, and hamstring muscles (1Trusted Source).

How to perform:

• Stand with your feet hip-width apart.
• Step forward and bend both knees, lowering until your knees are bent at a 90-degree angle.
• Shift forward onto the lead leg.
• Push off on both legs and step through, lifting your back leg and bringing it forward so your rear foot lands ahead of you in a lunge position.
• Shift forward again and repeat.
• One variation of the walking lunge is to lunge forward, but instead of stepping through with the rear foot, you step it forward to land parallel to the lead foot, straightening both legs. This returns you to the starting position. Then you can alternate and step forward with the opposite foot.

Add weight to your lunges

If you add weight, start with a lighter weight than you would expect for a squat or deadlift. This is most important when lunging, as your center of gravity is moving away from you.

To add weight, you have a few options. You can hold two dumbbells. Or, you can lunge with the barbell across your shoulders, as you would during a barbell squat. Your back extensors and core muscles will work harder to stabilize the weight.

Alternatively, when lunging, hold a dumbbell in the opposite hand as the lead leg. This emphasizes the upper gluteal muscles, as well as the obliques to stabilize the trunk.

The bottom line

The lunge is a great exercise for working out the muscles in your lower body. It offers multiple variations to emphasize the glutes, quadriceps, hamstrings, and more. These variations give you the opportunity to scale up the exercise whether you're a beginner or an experienced lifter.

Incorporate this move into your workout routine and enjoy the variations to keep it interesting.

FAQ: How to Do Lunges with Weights

1. What are weighted lunges?

Weighted lunges are a lower-body exercise that involves stepping forward, backward, or to the side while holding weights (dumbbells, kettlebells, or a barbell). They target the glutes, quadriceps, hamstrings, and calves.

2. What type of weights can I use for lunges?

• Dumbbells: Easy to hold at your sides for balanced resistance.
• Kettlebells: Can be held in front or at your sides.
• Barbell: Placed across your upper back for more advanced training.
• Weighted Vest: Provides resistance without needing to hold additional weights.

3. How do I perform a weighted lunge correctly?

Starting Position:

• Stand upright with your feet hip-width apart.
• Hold a dumbbell in each hand by your sides (or place a barbell across your back).

Step Forward (for forward lunges):

• Take a step forward with your right foot, lowering your body until both knees form 90-degree angles.
• Keep your front knee aligned above your ankle and your back knee hovering just above the ground.

Push Back to Start:

• Push off your front foot to return to the starting position.
• Repeat on the other leg.

Breathing:

Inhale as you lower your body, and exhale as you return to standing.

4. What are common mistakes to avoid?

• Leaning Forward: Maintain an upright posture throughout the movement.
• Knee Alignment: Ensure your front knee doesn’t extend past your toes.
• Uneven Weight Distribution: Keep the weight balanced between your front and back legs.
• Using Too Much Weight: Start light to maintain good form and gradually increase the resistance.

5. How many sets and reps should I do?

• Beginners: 3 sets of 10–12 reps per leg
• Intermediate/Advanced: 3–4 sets of 12–15 reps or heavier weights for fewer reps (6–8)

6. What are variations of weighted lunges?

• Reverse Lunges: Step backward instead of forward.
• Walking Lunges: Continue stepping forward with alternating legs.
• Side Lunges: Step laterally to engage different muscles.
• Curtsy Lunges: Step one leg diagonally behind for a cross-over motion.
• Bulgarian Split Squats: Elevate your back foot on a bench for added challenge.

7. What are the benefits of doing weighted lunges?

• Strengthens lower-body muscles
• Improves balance and coordination
• Engages core muscles for stability
• Enhances flexibility and mobility in hips and legs
• Can be adapted for endurance or strength training

8. Are weighted lunges safe for beginners?

Yes! Start with bodyweight lunges to master the form before adding light weights. Gradually increase weight as your strength and stability improve.

9. Should I do lunges with weights every workout?

It's best to alternate lower-body exercises to prevent overtraining. Perform lunges 2–3 times per week, allowing rest days between sessions for muscle recovery.

10. Can lunges help with weight loss?

Yes, lunges burn calories and build muscle, which increases metabolism. Pair lunges with a balanced diet and full-body workouts for optimal fat loss.

Conclusions on Weighted Lunges

1. Effective Lower-Body Exercise: Weighted lunges target key muscle groups such as the glutes, quadriceps, hamstrings, and calves while engaging core muscles for stability.
2. Versatile and Adaptable: They offer multiple variations (forward, reverse, side lunges, etc.) and can be performed with different equipment to suit fitness levels and goals.
3. Functional Benefits: Improved balance, coordination, and flexibility are significant advantages, enhancing performance in daily activities and sports.
4. Scalable Difficulty: Weighted lunges are suitable for beginners and advanced fitness enthusiasts alike. Gradually increasing weights or using variations allows continued progression.
5. Efficient for Fat Loss: As a compound exercise, lunges help burn calories and build muscle, making them effective for both strength building and weight management.
6. Importance of Form: Proper form is crucial to maximize benefits and prevent injury. Starting with lighter weights or bodyweight ensures safe and effective technique development.