Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
IntermediateCompoundBarbell
Weighted Lunge With Swing
Glutes · Upper Legs
4
sets
6–8
reps
2m
Rest time
~12
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, holding a weight in each hand.
- 2
Take a step forward with your right foot, lowering your body into a lunge position.
- 3
As you lunge forward, swing the weights forward and upward, keeping your arms straight.
- 4
Push off with your right foot and return to the starting position, swinging the weights back down.
- 5
Repeat with your left foot and continue alternating legs for the desired number of repetitions.
Muscles worked
Primary
Glutes
quadriceps
Secondary
quadricepshamstringscalves
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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