Bodyweight Alternating Lunge

Learn how to perform bodyweight alternating lunges correctly with instructions and video guide by SHOCK Fitness Trainer, Ashley Steele!

How to Bodyweight Alternating Lunge

Primary Muscles: Legs,  Glutes

Exercise Families: Lunge

Equipment: Bodyweight

Trainer: Ashley Steele


  1. Stand with the hands together or at the sides, shoulders blades pulled back, spine and head in good posture. Position the feet hip-width apart, toes pointing straight ahead.

  2. Step forward with the right leg into a lunge position. Maintain alignment between the right knee and the right foot. Pause briefly, push through the right hip to drive the body back to the starting position.

  3. Repeat the movement on the left side, step forward with the left leg into a lunge position. Maintain alignment between the left knee and the left foot. Hold briefly, push through the arch of the left foot to press the body to the standing position.

  4. Allow the trunk to angle forward approximately 20° as you step forward into the lowest part of the lunge position. Be sure to keep the chest up and hold good posture. Keep the abs contracted throughout the movement to stabilize the spine.

  5. You should feel this working the glutes, quads, hamstrings, hips, and core muscles. 

Alternative Exercises:

Dumbbell Alternating Lunge  Bodyweight Static Lunge

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