Alternating Split Lunges

Intermediate Level of Difficulty

The alternating split lunge is an intermediate lower body exercise. This is a challenging exercise that requires strength and agility and is suitable for intermediate to advanced 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 split lunges - step 1

Step 1

Start with both feet shoulder width apart and jump into a split lunge position.

alternating split lunges - step 2

Step 2

Keep your back straight and shoulders pulled back as you lower body down with full control. Keep a 90 degree angle at both knees.

alternating split lunges - step 3

Step 3

Jump back up to the starting position and repeat the action on the other side.