A forward stepping lunge alternating legs to work quads, glutes, and hamstrings continuously.
- +Builds functional leg strength and endurance
- +Improves balance and coordination
- +No equipment required
- –May cause knee discomfort
- –Requires good hip mobility
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Abductors
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall holding dumbbells at your sides; brace your core and look forward
- Step forward one stride with your right foot, heel down, toes forward
- Lower until both knees are about 90°, front knee over mid-foot, back knee under hip
- Keep torso upright and hips level; don’t let the front knee cave inward
- Drive through the front heel to stand, bringing the back foot forward to meet or pass
- Step into the next lunge with the other leg; move in smooth, controlled steps
- Inhale on the way down; exhale as you push up