How To: Properly Execute Alternating Lunges
Nov 26, 2014
If you’d like to tone your lower body muscles, increase stability and strengthen your abdominal muscles, consider incorporating alternating lunges. This is an easy and effective exercise you can include in any total body workout. Alternating lunges strengthen the hamstrings, quadriceps and core, as well as the abdominal and lower back muscles, leading to an increased metabolism and calorie burn. However, it’s important to execute the movement with proper form to reduce the chance of injury.
Step 1
Choose a clear and open area on the floor with plenty of room. Stand up straight with your feet facing forward and about one foot apart, arms resting at your sides. Focus on a spot on the floor about three feet in front of you.
Step 2
Step your right foot out toward your point of focus as you inhale, keeping the foot facing forward and your upper body straight. Lower until your right knee is bent at a right angle with your right thigh parallel to the ground.
Step 3
Make sure your knee aligns with your foot but does not extend past your toes. The knee on your left leg should drop toward the floor but not touch it.
Step 4
Exhale as you push up off the floor with your right foot to return to starting position.
Step 5
Do the same movement with the left foot. Repeat 10 times for each side. Perform three sets of the exercise with short breaks in between.
Tips & Warnings
- If the exercise becomes too easy, use a set of dumbbells to add weight and increase intensity, or stand on a bosu ball, an exercise ball cut in half with a flat bottom, to challenge balance and stability.
- Check with your doctor before starting an exercise program.
