Barbell Back Squat
Quads·Squat Rack·Intermediate·Compound
Exercise guide
Alternating Lunge
The Alternating Lunge strengthens the quadriceps, glutes, and hamstrings while improving balance and coordination through controlled single leg movement.
Category
Bodyweight
Difficulty
Beginner
Movement
Compound
Bodyweight
Yes
How to
How to do the Alternating Lunge
- 01
Stand upright with feet hip width apart.
- 02
Step forward with one leg and lower your hips until both knees are bent about 90 degrees.
- 03
Keep your front knee aligned over your ankle.
- 04
Push through your front heel to return to standing.
- 05
Step forward with the opposite leg.
- 06
Continue alternating sides in a controlled rhythm.
Performance tips
Cues that matter
- Keep your torso upright throughout the movement
- Do not let your front knee collapse inward
- Control the descent instead of dropping into the lunge
Common questions
Frequently asked
What muscles does the Alternating Lunge work?
The Alternating Lunge primarily targets the Quads. Supporting muscles include Glutes, Hamstrings.
Is the Alternating Lunge a compound or isolation exercise?
The Alternating Lunge is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Alternating Lunge?
The Alternating Lunge is a bodyweight exercise. No equipment is needed.
What difficulty level is the Alternating Lunge?
The Alternating Lunge is rated as beginner difficulty. It is suitable for those new to resistance training.
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