These 4 Weighted Lunge Variations Will Build Serious Strength and Speed
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What cyclist isn’t looking to boost their strength, power, and speed on the bike? And while there are many strength-training exercises you can do when you’re not riding to help you accomplish these goals, lunges are one of the best. This unilateral exercise fires up and strengthens the muscles you use when cycling—glutes, hamstrings, quads, calves, and core—and when you add weights to the mix, the extra resistance will boost your power even more. Enter weighted lunges.
Incorporating lunges with weights and lunge variations into your strength routine will also help with your balance and coordination, according to Lindsey Clayton, senior trainer at Barry’s in New York City and cofounder of the Brave Body Project.
“When you lunge, not only are you working your glutes, hamstrings, and quads, you’re also using your core to stabilize and balance between each shift in movement,” she says. “You should be bracing through your core on all lunge variations.” In essence lunges with weights are a great full body workout.
Clayton put together a four-move weighted lunge circuit—that you can do at home or in the gym—so you can start nabbing personal PRs and KOMs ASAP.
It’s important to master the basic lunge without weights before attempting any weighted variations. Below, Clayton demonstrates proper lunge form with a kettlebell. Simply mirror her movement without the weight: Start by standing with feet hip-width apart. Step forward with the right foot while keeping the left foot in place. Bend the knees and drop the left knee to the floor, creating a 90-degree angle with both knees. Keep right knee behind front toes, core engaged, and torso tall, chest lifted. Once both knees are at 90 degrees, push off your right heel and return to standing. Repeat on the left leg.
How to do this circuit: First master bodyweight lunges. Then, choose the dumbbell or kettlebell weight of your choice, and perform 10 to 12 reps of each movement. Repeat the circuit 3 times. Rest as needed.
Alternating Weighted Forward Lunge
Stand with feet hip-width apart, holding a weight in each hand. Step forward with the right foot while keeping the left foot in place. Bend the knees and drop the left knee to the floor, creating a 90-degree angle with both knees. Keep right knee behind front toes, core engaged, torso tall, and chest lifted. Once both knees are at 90 degrees, push through right heel and return to standing. Repeat on the left leg.
Alternating Weighted Lateral Lunge
Stand with feet hip-width apart, holding a weight in each hand. Lunge right by taking a big step out to the right, sending hips back and bending right knee. Press through right heel to return to the starting position. Repeat on the left leg.
Alternating Weighted Curtsy Lunge
Stand with feet hip-width apart, holding a weight in each hand. Keeping your weight on left leg, step right foot back behind on a diagonal until you end in a lunge. Drive back to starting position by pushing through left heel. Repeat with the opposite leg.
Weighted Single-Leg Tap In-and-Out
Start in a high runner’s lunge: Stand with right leg bent in a lunge position and left leg out straight behind you. Hold one weight on top of right thigh. Keeping right leg bent, bring left foot in to meet the right foot, then tap it back out to starting position. Complete reps, then repeat with left leg forward.
GIF: Julia Hembree Smith
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