Alternating Side 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
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Alternating Side Lunge is a lower-body bodyweight exercise that targets the quads while also engaging the glutes as a secondary muscle group. It involves stepping laterally to each side, bending one knee, and shifting the hips back to load the working leg, then returning to the center and repeating on the opposite side. This movement improves leg strength, hip mobility, balance, and functional stability by challenging the muscles through a side-to-side pattern rather than a traditional forward lunge.
How to Perform
Begin upright with your feet set at a comfortable, hip-level distance.
Move your left foot outward into a wide stance, lowering your body by bending the left knee as your hips shift back.
Press through the left leg to rise and bring your feet together again.
Repeat the motion to the right side and continue switching legs in a steady rhythm until you finish the set.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your chest lifted to avoid collapsing your torso during each lateral shift.
Push your hips back as you lunge to place the load on the quads and glutes properly.
Keep the non-working leg straight to maintain tension and balance.
Press through the heel of the bending leg to return to center with control.
Avoid letting the knee cave inward by keeping it aligned with your toes.
Take a wide enough step so you feel a real stretch and engagement in the working leg.
Move at a steady pace to maintain muscle activation instead of rushing through reps.
Keep your core tight to stabilize the pelvis and support smooth side-to-side transitions.
How Not to Perform
Do not let your chest collapse forward or your spine round; keep your torso upright.
Avoid letting the knee of the working leg cave inward toward the midline.
Don’t shift your weight onto the toes of the working foot—keep the weight through the heel.
Do not use momentum or bounce to return to center; control the movement with the working leg.
Avoid taking an excessively shallow step that prevents proper quad loading.
Don’t step so wide that you lose tension and stability in the working leg.
Do not lock or hyperextend the non-working leg; keep it slightly soft for balance.
Avoid rotating your hips or twisting your torso—keep hips facing forward.
Don’t hold your breath; maintain steady, controlled breathing to support the core.
Avoid rushing reps—slow, deliberate tempo preserves focus on quads and reduces injury risk.
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.
