Alternating Lunges

Beginner Level of Difficulty

The alternating lunge is a beginner lower body exercise. This compound body weight exercise targets the quads, glutes, hamstrings and calves.


Picture of Quadriceps



Picture of Glutes



Exercise Instructions

alternating lunges - step 1

Step 1

Start with your feet about shoulder width apart, your back straight, big proud chest and core engaged.

alternating lunges - step 2

Step 2

Lunge forward until you reach approx. 90 degrees at both knees. Make sure not to extend your front knee past your toes though because it puts a lot of stress on the knee.

alternating lunges - step 3

Step 3

Push your body back up to the starting position through your front heel, switch legs and repeat.