Legs · Bodyweight
Weighted Lunge with Swing
How to do the weighted lunge with swing, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Hold a weight and step forward into a lunge until both knees bend to about 90 degrees. As you lower, swing the weight forward in a controlled arc for momentum and balance, then drive through your front heel to stand and repeat on the other side.
- 1Your front quad and glute loading as you lower
- 2Your core bracing against the swinging weight
- 3A controlled arm swing that matches the lunge rhythm
Common mistakes
- Letting the swing pull you off balance
- Caving the front knee inward
- Leaning your torso forward over the front leg
Muscles worked
The weighted lunge with swing mainly works the quads and glutes, with the hamstrings, upper abs, lower abs, obliques, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- CalvesSupport
- ForearmsMinor
- Lower BackMinor
- Upper TrapsMinor
- Front DeltsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the weighted lunge with swing for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.