Legs · Bodyweight
Weighted Stretch Lunge
How to do the weighted stretch lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Lunge
- Mechanic
- Isolation
How to do it
Hold a light weight and step forward into a long lunge, lowering your back knee toward the floor until you feel a stretch through the front of your trailing hip and thigh. Hold the position, then switch sides.
- 1A stretch along the front of your trailing hip and thigh
- 2Your torso tall as you squeeze the trailing glute
- 3Steady, gentle tension as you hold and breathe
Common mistakes
- Overarching your lower back instead of tucking the pelvis
- Pushing the front knee past a comfortable range or letting it cave in
- Bouncing rather than holding a steady stretch
Muscles worked
The weighted stretch lunge mainly works the hip flexors, with the quads, glutes, and hamstrings assisting.
- Hip FlexorsPrimary
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- ForearmsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the weighted stretch lunge 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 hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.