Alternating Lunges
Exercise Information
- Alternative Names: Alternating bodyweight lunges
- Type: Strength
- Experience Level: Beginner
- Equipment: None
- Muscles Targeted: Quads, glutes
- Mechanics: Compound
- Average Number of Sets: 2-3 with 10-16 reps each
- Variations: Dumbbell alternating lunges
- Alternative: None
The alternating lunges are a simple unilateral variation used for training one side of the body at a time to increase your balance and coordination. It removes any muscular imbalances that might exist while increasing hip flexor stability. Suitable for beginners, it can be performed along with push-ups, bicep curls, and crunches.
Alternating Lunges Exercise Information
- Alternative Names: Alternating bodyweight lunges
- Type: Strength
- Experience Level: Beginner
- Equipment: None
- Muscles Targeted: Quads, glutes
- Mechanics: Compound
- Average Number of Sets: 2-3 with 10-16 reps each
- Variations: Dumbbell alternating lunges
- Alternative: None
How to do Alternating Lunges
Start the exercise by standing upright and stepping forward with the right leg. Slowly descend into the lunging position by flexing your knees so that your front thigh makes 90 degrees with the leg, while the rear knee is slightly off the ground. After returning to the initial position, step forward with the left leg to repeat the movement.
Alternating Bodyweight Lunges Tips
- Do not extend the front knee beyond your toes to avoid putting added stress on your knee.
- Keep your upper body straight throughout the entire movement.
Variation with Dumbbells
It is the weighted variation performed in the same way as the basic alternating lunge except that you do it while holding a pair of dumbbells at arms’ length with a neutral grip to your sides.