Weighted Stretch Lunge

Setup

1. 01Hold a dumbbell or kettlebell at the chest or one in each hand at the sides.
2. 02Take a longer-than-normal lunge stance with hips square.
3. 03Keep the rear leg extended with the heel lifted.
4. 04Brace the trunk and stand tall before lowering.

Execution

1. 01Lower slowly into the deepest lunge you can control.
2. 02Let the rear hip sink toward the floor to stretch the hip flexors.
3. 03Hold the bottom position for the prescribed time while staying braced.
4. 04Drive through the front foot to return to standing and switch sides.

Checkpoints

• -Hips stay square to the front through the hold.
• -Front heel stays planted at full depth.
• -The lower back stays neutral; the stretch comes from the hip, not lumbar arch.
• -Glutes of the rear leg stay lightly engaged during the hold.

Common mistakes

• -Arching the lower back to fake hip extension range.
• -Bouncing in the bottom instead of holding steady.
• -Letting the front knee collapse inward during the hold.
• -Loading too heavy to reach genuine depth.