10 Best Weighted Stretch Lunge Alternatives for Glute Strength

Ranked Weighted Stretch Lunge Alternatives

10 substitutes, ranked by how closely each one matches the Weighted Stretch Lunge on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Dumbbell Contralateral Forward Lunge

   99% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   A straight swap when you want to keep working the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
   2. Take a step forward with your right foot, keeping your back straight and core engaged.
   3. Lower your body by bending both knees until your right thigh is parallel to the ground.
   4. Push through your right heel to return to the starting position.
   5. Repeat with your left leg.
   6. Alternate legs for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: forward lunge, the same as the Weighted Stretch Lunge
   • Primary muscle: glutes, the same as the Weighted Stretch Lunge
   • Equipment: free weights, the same as the Weighted Stretch Lunge
   • Body position: standing, the same as the Weighted Stretch Lunge
2. Play demonstration

   2. Dumbbell Lunge

   99% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
   2. Take a step forward with your right foot, lowering your body into a lunge position.
   3. Keep your back straight and your chest up as you lower your body.
   4. Push through your right heel to return to the starting position.
   5. Repeat with your left leg.
   6. Alternate legs for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: forward lunge, the same as the Weighted Stretch Lunge
   • Primary muscle: glutes, the same as the Weighted Stretch Lunge
   • Equipment: free weights, the same as the Weighted Stretch Lunge
   • Body position: standing, the same as the Weighted Stretch Lunge
3. Play demonstration

   3. Kettlebell Lunge Pass Through

   91% match

   • Glutes
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
   2. Take a step forward with your right foot, lowering your body into a lunge position.
   3. As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand.
   4. Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand.
   5. Repeat the lunge on the opposite side, passing the kettlebell under your left thigh.
   6. Continue alternating lunges and passing the kettlebell between hands for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: forward lunge, the same as the Weighted Stretch Lunge
   • Primary muscle: glutes, the same as the Weighted Stretch Lunge
   • Equipment: free weights, the same as the Weighted Stretch Lunge
   • Body position: standing, the same as the Weighted Stretch Lunge
4. Play demonstration

   4. Weighted Lunge With Swing

   87% match

   • Glutes
   • Weighted
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a weight in each hand.
   2. Take a step forward with your right foot, lowering your body into a lunge position.
   3. As you lunge forward, swing the weights forward and upward, keeping your arms straight.
   4. Push off with your right foot and return to the starting position, swinging the weights back down.
   5. Repeat with your left foot and continue alternating legs for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: forward lunge, the same as the Weighted Stretch Lunge
   • Primary muscle: glutes, the same as the Weighted Stretch Lunge
   • Equipment: free weights, the same as the Weighted Stretch Lunge
   • Body position: standing, the same as the Weighted Stretch Lunge
5. Play demonstration

   5. Dumbbell Rear Lunge

   85% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   It still works the glutes, through a different movement.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
   2. Take a step backward with your right foot, lowering your body into a lunge position.
   3. Bend your left knee and lower your body until your left thigh is parallel to the ground.
   4. Pause for a moment, then push through your left heel to return to the starting position.
   5. Repeat on the other side, stepping back with your left foot.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Weighted Stretch Lunge
   • Equipment: free weights, the same as the Weighted Stretch Lunge
   • Body position: standing, the same as the Weighted Stretch Lunge
6. Play demonstration

   6. Dumbbell Step-up

   85% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
   2. Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
   3. Push through your right heel and lift your body up onto the bench or step, straightening your right leg.
   4. Bring your left foot up onto the bench or step, standing fully upright.
   5. Step back down with your left foot, followed by your right foot, returning to the starting position.
   6. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Weighted Stretch Lunge
   • Equipment: free weights, the same as the Weighted Stretch Lunge
   • Body position: standing, the same as the Weighted Stretch Lunge
7. Play demonstration

   7. Barbell Lateral Lunge

   85% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a barbell across your upper back.
   2. Take a big step to the side with your right foot, keeping your left foot planted.
   3. Bend your right knee and lower your body down into a lunge position, keeping your left leg straight.
   4. Push off with your right foot and return to the starting position.
   5. Repeat on the other side, stepping with your left foot.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Weighted Stretch Lunge
   • Equipment: free weights, the same as the Weighted Stretch Lunge
   • Body position: standing, the same as the Weighted Stretch Lunge
8. Play demonstration

   8. Forward Lunge

   83% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet hip-width apart and hands on your hips.
   2. Take a big step forward with your right foot, lowering your body into a lunge position.
   3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
   4. Push off with your right foot and return to the starting position.
   5. Repeat with your left leg, alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Movement: forward lunge, the same as the Weighted Stretch Lunge
   • Primary muscle: glutes, the same as the Weighted Stretch Lunge
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Weighted Stretch Lunge
9. Play demonstration

   9. Barbell Lunge

   83% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
   2. Take a step forward with your right foot, keeping your torso upright.
   3. Lower your body by bending your right knee until your thigh is parallel to the ground.
   4. Push through your right heel to return to the starting position.
   5. Repeat with your left leg, alternating legs for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Movement: forward lunge, the same as the Weighted Stretch Lunge
   • Primary muscle: glutes, the same as the Weighted Stretch Lunge
   • Equipment: free weights, the same as the Weighted Stretch Lunge
   • Body position: standing, the same as the Weighted Stretch Lunge
10. Play demonstration

    10. Walking Lunge

    82% match

    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with your right leg, lowering your body into a lunge position.
    3. Keep your torso upright and your front knee aligned with your ankle.
    4. Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
    5. Continue alternating legs and walking forward, maintaining a controlled and steady pace.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Movement: forward lunge, the same as the Weighted Stretch Lunge
    • Primary muscle: glutes, the same as the Weighted Stretch Lunge
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Weighted Stretch Lunge