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. Forward Lunge

   83% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   Pick this when you want an easier version that still works the glutes.

   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
2. Play demonstration

   2. Walking Lunge

   82% match

   • Glutes
   • Bodyweight
   • 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.
   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
3. 

   3. Crossover Reverse Lunge

   79% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   It still works the glutes, through a different movement.

   How to perform this exercise

   1. Stand with your feet shoulder width apart. This will be your starting position.
   2. Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
   3. After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

   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: bodyweight only, not free weights
   • Body position: standing, the same as the Weighted Stretch Lunge
4. Play demonstration

   4. Lunge With Jump

   77% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the glutes.

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart.
   2. Take a step forward with your right foot, lowering your body into a lunge position.
   3. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
   4. Land softly with your left foot forward and immediately lower your body into a lunge position.
   5. Continue alternating between lunges and jumps for the desired number of repetitions.

   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: bodyweight only, not free weights
   • Body position: standing, the same as the Weighted Stretch Lunge
5. Play demonstration

   5. Monster Walk

   68% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place a resistance band around your ankles.
   2. Stand with your feet shoulder-width apart and slightly bend your knees.
   3. Take a step to the side with your right foot, maintaining tension on the resistance band.
   4. Follow with your left foot, stepping to the side to return to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides.

   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: bodyweight only, not free weights
   • Body position: standing, the same as the Weighted Stretch Lunge
6. Play demonstration

   6. Walking High Knees Lunge

   68% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the heart and lungs rather than the glutes.

   How to perform this exercise

   1. Stand with your feet hip-width apart.
   2. Lift your right knee up towards your chest as high as you can while balancing on your left leg.
   3. Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle.
   4. Push off with your right foot and bring your left knee up towards your chest.
   5. Step forward with your left foot and lower your body into a lunge position.
   6. Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace.
   7. Repeat 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: your heart and lungs, not glutes
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Weighted Stretch Lunge
7. 

   7. Step-up With Knee Raise

   68% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
   2. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
   3. Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

   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: bodyweight only, not free weights
   • Body position: standing, the same as the Weighted Stretch Lunge
8. Play demonstration

   8. Lunge With Twist

   67% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart.
   2. Take a step forward with your right foot, lowering your body into a lunge position.
   3. As you lunge, twist your torso to the right, bringing your left elbow towards your right knee.
   4. Pause for a moment, then return to the starting position.
   5. Repeat on the other side, stepping forward with your left foot and twisting your torso to the left.
   6. Continue alternating sides 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: abs, not glutes
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Weighted Stretch Lunge
9. 

   9. Alternate Leg Diagonal Bound

   62% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Assume a comfortable stance with one foot slightly in front of the other.
   2. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
   3. It may help to use a line on the ground to guage distance from side to side.
   4. Repeat the sequence with the other leg.

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

   Why this matches

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

    10. Side Hip Abduction

    60% match

    • Abductors
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and your hands on your hips.
    2. Shift your weight to one leg and lift the opposite leg out to the side, keeping it straight.
    3. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
    4. Repeat on the other side.
    5. Continue 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

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