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Exercise 202

Alternating Lunge Switch

Dynamic lunge variation to work the core, quadriceps, and glutes while challenging coordination, balance, and control during the stance switch.

CoreLegsGlutes
Athletic Station visual preview for Alternating Lunge Switch
Visual preview • Athletic Station

How to perform it

  1. Stand with the barbell resting across your upper back in a split stance, with one foot forward and the other behind.
  2. Keep your torso upright, abs engaged, and shoulders stabilized throughout the movement.
  3. Begin by bending both knees to lower with control.
  4. Bring the back knee toward the floor while keeping the front knee aligned with the foot.
  5. Press through the front leg to rise back to the starting position.
  6. At the top, switch your stance so the opposite leg is forward and the other is behind.
  7. Continue alternating with full control of both the descent and ascent.
  8. Exhale as you rise and inhale as you lower.

What you should feel

Work in the quadriceps, glutes, and hamstrings, with core participation to stabilize the torso. The effort should remain controlled in the legs and hips, without pain in the knees, ankles, hips, or lower back.

Groups mentioned in the description

CoreLegsGlutes

Exercise questions

How do you perform Alternating Lunge Switch?

Stand with the barbell resting across your upper back in a split stance, with one foot forward and the other behind. Keep your torso upright, abs engaged, and shoulders stabilized throughout the movement. Begin by bending both knees to lower with control. Bring the back knee toward the floor while keeping the front knee aligned with the foot. Press through the front leg to rise back to the starting position. At the top, switch your stance so the opposite leg is forward and the other is behind. Continue alternating with full control of both the descent and ascent. Exhale as you rise and inhale as you lower.

What does Alternating Lunge Switch work?

Dynamic lunge variation to work the core, quadriceps, and glutes while challenging coordination, balance, and control during the stance switch.

What should you feel during Alternating Lunge Switch?

Work in the quadriceps, glutes, and hamstrings, with core participation to stabilize the torso. The effort should remain controlled in the legs and hips, without pain in the knees, ankles, hips, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.