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Weighted-Vest Forward Lunge

IntermediateStrengthTier T3

You wear a weighted vest and stand with feet hip-width apart. You take a big step forward and lower until the front thigh is level, then push back to standing.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • weighted vest or sandbag

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Wear the weighted vest and keep your hands empty.
  1. A man in a weighted vest standing side-on with his feet hip-width apart and his hands on his hips.

    Step 1 of 3

    Stand tall with your feet hip-width apart, wearing the weighted vest.

  2. The same man in the weighted vest in a forward lunge, right foot forward with the right thigh parallel to the floor and the right shin vertical, left knee bent behind him.

    Step 2 of 3

    Step your right foot well forward and lower until your right thigh is parallel to the floor and your right shin is vertical.

  3. A man in a weighted vest standing side-on with his feet hip-width apart and his hands on his hips.

    Step 3 of 3

    Stand tall with your feet hip-width apart, wearing the weighted vest.

Safety Information

Choose a vest light enough to wear while keeping your balance and an upright chest, because the vest loads the torso through every step of the lunge. If you have a knee, hip, ankle or balance problem, ask a physical therapist or physician before attempting this exercise, because it loads one leg at a time in a deep forward step while you wear extra weight. Wear the vest snug so it does not bounce or slide, step onto a firm, non-slip floor, and stop if you feel a pinch, sharp pain or loss of balance. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.