Alternating Beach Lunges

Beginner Level of Difficulty

The alternating lunge is lower body exercise that targets the glutes, hamstring and quads. This exercise is suitable for all fitness levels.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Exercise Instructions

alternating beach lunges - step 1

Step 1

Start with your feet shoulder width apart and take a step forward.

alternating beach lunges - step 2

Step 2

Keep your back straight and and your shoulders pulled back and and finish with a 90 degree bend at both knees.

alternating beach lunges - step 3

Step 3

Stand back up to the starting position pushing through your front heel.