How to do weighted lunges

Lunges are a staple in any workout routine, but do you still struggle to do them without feeling off balance or running out of strength?

As a sports and nutrition specialist, I’ve seen how small tweaks in technique can turn this exercise from a pain into a go-to move to strengthen legs, glutes, and core. Forget about winging it—follow these steps to get the most out of it:

1. Stand up, holding dumbbells with palms facing your body, close to your shoulders. Avoid swinging them—stability starts here. You can also start without weights.
2. Feet hip-width apart, neutral spine (not arched or hunched), and eyes looking forward.
3. Step forward with one leg, keeping your torso upright. The step length should let both knees form 90° angles when you lower down.
4. Lower until the back thigh almost touches the floor and the front knee stays over the ankle (never past the toes!).
5. Push off with the heel of the front foot, activating glutes and quads to return to the starting position.

💪Muscles worked: quads, glutes, hamstrings, and core.

🎯Reps and sets: start with 3 sets of 10-12 reps per leg.

💡HSN tip: control your breathing with the movement. Inhale as you lower down and exhale as you push up, which is when the contraction happens.

Lunge variations to shake up your routine

Check out different types to help you progress:

1 Walking lunges

Basically, it’s the previous exercise but moving forward.

1. Stand with feet hip-width apart, holding dumbbells or kettlebells at your sides.
2. Take a big step forward with your right leg, lowering until both knees form 90° angles.
3. Instead of stepping back, bring your left leg forward to do the next lunge with the left leg.

🎯Reps and sets: 3 sets of 8-10 steps per leg (no weight) for beginners. For intermediate level, do 4 sets of 12-15 steps per leg (with 4-16 kg dumbbells).

2 Lateral lunges

1. Hold the kettlebell up at chest level.
2. Stand with feet hip-width apart, take a big step to the right, bending the right knee and keeping the left leg straight.
3. Lower until the right thigh is parallel to the floor, and try to keep your torso upright.
4. Push off with the right foot to return to the starting position.

🎯Reps and sets: 3 sets of 10 reps per side (no weight) for beginners; for advanced, 4 sets of 12-15 reps per side (with 6-16 kg dumbbells).

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