Alternating lunges
Back knee close to the floor, torso upright.
Muscles worked · Primary
QuadsGlutes
Secondary
HamstringsCalvesAbs
Equipment
No equipment
Updated: September 26, 2026
How to do it, step by step
- Stand tall with feet hip-width apart.
- Take a long step forward and lower until your back knee almost touches the floor.
- Keep your torso upright and your front knee over your ankle.
- Push through your front heel to return, then switch legs.
Common mistakes
- Taking too short a step, which loads the knee.
- Leaning your torso forward.
- Letting your front knee cave in.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
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