What runner isn’t looking to boost their strength, power, and speed? And while there are many cross-training exercises you can do when you’re not running to help you accomplish these goals, a lunge is one of the best. This unilateral exercise fires up and strengthens the muscles you use when running—glutes, hamstrings, quads, calves, and core—and when you add weights to the mix, the extra resistance will boost your power even more.
Incorporating lunges with weights and lunge variations into your strength routine will also help with your balance and coordination, according to Lindsey Clayton, senior instructor at Barry’s Bootcamp and cofounder of the Published: Mar 16, 2020.
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“When you lunge, not only are you working your glutes, hamstrings, and quads, you’re also using your core to stabilize and balance between each shift in movement,” she says. “You should be bracing through your core on all lunge variations.”
Clayton put together a four-move weighted lunge circuit—that you can do at home or in the gym—so you can start nabbing personal PRs ASAP.
[The best runners don’t just run, they hit the gym. The Beginner’s Guide to Strength Training We earn a commission for products purchased through some links in this article.]
It’s important to master the basic lunge without weights before attempting any weighted variations. Below, Clayton shows us proper lunge form with a kettlebell. Simply mirror her movement without the weight.
Shoes & Gear: Start by standing with feet hip-width apart. Step forward with the right foot while keeping the left foot in place. Bend the knees and drop the left knee to the floor, creating a 90-degree angle with both knees. Keep your right knee behind your front toes, your core engaged, and your torso tall, chest lifted. Once both knees are at 90 degrees, push off your right heel and return to standing. Repeat on the left leg.
How to do Clayton’s weighted lunge circuit: will teach you all the fundamentals to get the most out of your weight session dumbbell or kettlebell weight of your choice, and perform 10 to 12 reps of each movement. Repeat the circuit 3 times. Rest as needed.
Alternating Weighted Forward Lunge
Stand with feet hip-width apart, holding a weight in each hand. Step forward with the right foot while keeping the left foot in place. Bend the knees and drop the left knee to the floor, creating a 90-degree angle with both knees. Keep your right knee behind your front toes, your core engaged, and your torso tall, chest lifted. Once both knees are at 90 degrees, push through your right heel and return to standing. Repeat on the left leg.
Alternating Weighted Lateral Lunge
Stand with feet hip-width apart, holding a weight in each hand. Lunge right by taking a big step out to the right, sending hips back and bending right knee. Press through right heel to return to the starting position. Repeat on the left leg.
Alternating Weighted Curtsy Lunge
Stand with feet hip-width apart, holding a weight in each hand. Keeping your weight on your left leg, step right foot back behind on a diagonal until you end in a lunge. Drive back to starting position by pushing through your left heel. Repeat with the opposite leg.
Weighted Single-Leg Tap In-and-Out
Start in a high runner’s lunge: Stand with right leg bent in a lunge position and left leg out straight behind you. Hold one weight on top of right thigh. Keeping your right leg bent, bring left foot in to meet the right foot, then tap it back out to starting position. Complete reps, then repeat with left leg forward.
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