> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Weighted deep lunge
> Novice · Dynamic · Unilateral. Strength, flexibility, balance
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 23 s |
## Technique
1. Grab one dumbbell in each hand and stand up.
2. Take one very long step forward and bend the front leg until your back knee almost touches the ground.
3. Push yourself back up to the initial position, then repeat on the other side.
## Form tips
* Go down as low as possible, aiming for a fully-bent front leg and a 180 degrees opening between your front and back thighs.
* Aim to keep your back leg as straight as possible (a slight bend is ok).
* Keep your torso straight up (vertical).
* The front foot should be facing forward and the front knee should travel forward in line with the toes.
**Logging:** Weight used on one side. Repetitions done on one side.
## Muscles
Strength
- Glutes
- Hamstrings
- Quadriceps
Flexibility
- Hip adductors
- Glutes
- Hamstrings
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
## Equipment
## Appears in
## Regressions
Beginner
Novice
Beginner
Beginner
Novice
## Variations
Novice
Novice
Intermediate
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/weighted-deep-lunge-e148). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
