Alternating Forward Lunge 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Alternating Forward Lunge is a bodyweight exercise that primarily targets the quads while also engaging the hamstrings and glutes as secondary muscles. It involves stepping forward with one leg, lowering the hips until both knees are bent at approximately 90 degrees, and then pushing off the front leg to return to the starting position before repeating on the opposite side. This exercise improves lower-body strength, balance, and stability, while also enhancing coordination and functional movement patterns.
How to Perform
Begin by standing upright with your feet aligned about hip-width apart, keeping your chest lifted and shoulders relaxed.
Step one leg forward into a deep stride, bending both knees so that your front and back legs form roughly 90-degree angles.
Lower your hips straight down, maintaining an upright torso and engaging your core for stability.
Press through the heel of the front foot to lift your body back to the starting position.
Bring the forward leg back to meet the other and then step forward with the opposite leg, continuing the movement in an alternating pattern.
Focus on controlled motion, keeping your balance steady and avoiding leaning forward or letting the knee extend past the toes.
Maintain consistent breathing, inhaling as you lower and exhaling as you push back up.
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Tips
Keep your torso upright to reduce strain on the lower back.
Engage your core throughout to maintain balance and stability.
Avoid letting your front knee go past your toes to protect the knee joint.
Control the descent to maximize muscle activation and prevent injury.
Step far enough forward to fully engage the glutes and hamstrings.
Distribute weight evenly between both legs during the lunge.
Avoid leaning forward or collapsing the chest to maintain proper form.
Keep your movements smooth and deliberate, not rushed.
Focus on pressing through the heel of the front foot to target the quads effectively.
Ensure consistent breathing to maintain energy and stability throughout the exercise.
How Not to Perform
Do not let your front knee extend beyond your toes to avoid knee strain.
Do not lean your torso forward or slump your chest, which shifts tension away from the quads.
Do not take too short or too long steps, as this reduces muscle activation and balance.
Do not bounce at the bottom of the lunge, which wastes energy and increases injury risk.
Do not let your back knee touch the floor forcefully, which can cause joint pain.
Do not twist or rotate your hips during the movement, which compromises alignment.
Do not hold your breath; maintain steady breathing for stability and energy.
Do not rush through repetitions; perform the exercise in a controlled, deliberate manner.
Do not allow your front foot to roll inward or outward, which can strain the ankle or knee.
Do not neglect engaging your core, which helps maintain proper form and focus on target muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
