Alternating Side Lunge | Illustrated Exercise Guide

Primary muscles: Glutes, quads, hamstrings, inner thighs
Secondary muscles: Core, calves, outer thighs
Equipment: No equipment

ALTERNATING SIDE LUNGE INSTRUCTIONS

1. Stand tall with your feet hip-width apart.
2. Step out to the side with your left leg, bend your left knee and push your hips back.
3. Return to the starting position and repeat the movement with the right leg.
4. Keep alternating legs until the set is complete.

PROPER FORM AND BREATHING PATTERN

Keep your abs tight to give back support, face front and breathe in as you step out to the side with your left leg. Keep your right leg straight, bend your left knee and push your hips back. Breathe out as you use your left foot to push you back into the starting position.

EXERCISE BENEFITS

The alternating side lunge targets your glutes, quads, hamstrings and inner thighs, and helps to strengthen your core, calves and outer thighs. This exercise improves dynamic balance and agility, and increases performance and flexibility.

DEMONSTRATION

SETS AND REPS

Do 2 or 3 sets of 30 seconds to 1 minute. Start with basic side lunges and then progress to side to side lunges. Once you’re comfortable with your form, increase the challenge and do the alternating side lunge with toe touch or the side lunge to curtsy lunge.

CALORIES BURNED

To calculate the number of calories burned doing the alternating side lunge, enter your weight and the duration of the exercise:

RELATED LOWER BODY EXERCISES

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Side lying hip abduction
Wall sit plie calf raise
Reverse clamshell
Side lunge to curtsy lunge

WORKOUT ROUTINES