Air Lunge (alternating)

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The Air lunge (alternating) is a bodyweight exercise that primarily engages the Quads.

It involves stepping forward, lowering the body, and then pushing back up to the starting position.

Stand with your feet shoulder-width apart, keeping your back straight and your arms relaxed by your sides.
Take a step forward with your right foot, bending your right knee to lower your body into a lunge position.
As you lower your body, extend your left leg behind you, keeping it straight and your toes pointed towards the ground.
Push through your right heel to return to the starting position, bringing your left leg forward and standing tall.
Repeat the lunge movement, this time stepping forward with your left foot and extending your right leg behind you.

Start with your feet hip-width apart, standing tall and engaging your core.
Take a big step forward with your right foot, bending both knees to lower your body into a lunge position.
Make sure your front knee is directly above your ankle and your back knee is hovering just above the ground.
Push through your front heel to rise back up to the starting position, engaging your quads throughout the movement.
Now, step forward with your left foot and repeat the lunge on the opposite side.
Remember to keep your chest lifted, shoulders relaxed, and gaze forward to maintain proper form.
As you progress, increase the depth of your lunge to challenge your quads even more.