Lunge (alternating)

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The Lunge (alternating) workout is a bodyweight exercise that primarily targets the quadriceps.

It involves stepping forward with one leg and lowering the body until both knees are bent at a 90-degree angle.

This exercise can be done without any additional weights, making it a convenient and effective way to strengthen the quads.

Stand with your feet hip-width apart and your hands on your hips.
Take a big step forward with your right foot, keeping your torso upright.
Bend both knees to lower your body towards the ground, ensuring your right knee is directly above your ankle.
Pause briefly at the bottom of the movement.
Push through your right heel to return to the starting position, straightening your right leg.
Repeat the movement with your left leg, alternating sides with each repetition.

Start with your feet hip-width apart and step forward with one foot, bending both knees to lower your body into a lunge position.
Keep your front knee directly above your ankle, ensuring it doesn’t extend past your toes.
Engage your quad muscles by pushing through your front heel to return to the starting position.
Alternate legs and repeat the lunge on the opposite side, focusing on maintaining proper form throughout the exercise.
For beginners, it may be helpful to practice lunges without weights to master the correct technique before adding resistance.
To challenge yourself further, you can gradually increase the depth of your lunge or incorporate dumbbells or a barbell for added resistance.