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Exercise 133

Alternating Lunges

Unilateral leg movement that works the core, quadriceps, glutes, and hamstrings while requiring balance during the descent and return.

CoreLegsGlutes
Athletic Station visual preview for Alternating Lunges
Visual preview • Athletic Station

How to perform it

  1. Stand with your spine upright, abs engaged, and your hands on your waist or in a comfortable position.
  2. Step forward with one leg to create a firm and stable base.
  3. Bend both knees with control, lowering your body in a straight line.
  4. Keep the front knee aligned with the foot and the back knee pointing toward the floor.
  5. Lower through a comfortable range without touching the back knee to the floor if possible.
  6. Push through the floor with the front leg to return to the starting position.
  7. Repeat with the opposite leg, alternating sides on each repetition.
  8. Exhale as you rise and inhale as you lower.

What you should feel

Greater activation of the quadriceps, glutes, and hamstrings, with the core assisting with stabilization. The effort should remain controlled through the legs and balance, without pain in the knees, hips, or lower back.

Groups mentioned in the description

CoreLegsGlutes

Exercise questions

How do you perform Alternating Lunges?

Stand with your spine upright, abs engaged, and your hands on your waist or in a comfortable position. Step forward with one leg to create a firm and stable base. Bend both knees with control, lowering your body in a straight line. Keep the front knee aligned with the foot and the back knee pointing toward the floor. Lower through a comfortable range without touching the back knee to the floor if possible. Push through the floor with the front leg to return to the starting position. Repeat with the opposite leg, alternating sides on each repetition. Exhale as you rise and inhale as you lower.

What does Alternating Lunges work?

Unilateral leg movement that works the core, quadriceps, glutes, and hamstrings while requiring balance during the descent and return.

What should you feel during Alternating Lunges?

Greater activation of the quadriceps, glutes, and hamstrings, with the core assisting with stabilization. The effort should remain controlled through the legs and balance, without pain in the knees, 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.