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


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 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.