View this exercise on Fitain

Forward Lunge (Alternating)

  • Beginner
  • Body weight
  • Quadriceps · Hamstrings · Glutes

Setup instructions

1) Stand tall with a slight bend in the knees. Keep the chest up, core and glutes tight.

Perform instructions

1) Take a step forward with your right leg - let the heel touch the ground first. Bend both knees so your right knee is at a 90 degree angle and your left is parallel to the ground. The right knee shouldn’t track over the toe and the left should be hovering above the ground.

2) Press into your right heel and drive back to the starting position.

3) Repeat on the other side.

Health benefits

Strength · Cardiovascular Endurance

Skills

Power · Balance

Alternative exercises to Forward Lunge (Alternating)

Forward Lunge (One Side)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
BOSU Dome Forward Lunge
  • Quadriceps · Hamstrings · Glutes · Calves
  • Beginner
Kettlebell Forward Lunge (Racked)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Kettlebell Forward Lunge (Overhead One Arm Alternating)
  • Quadriceps · Hamstrings · Glutes · Abdominals
  • Advanced
Dumbbell Forward Lunge (Overhead One Side)
  • Abdominals · Glutes · Quadriceps · Hamstrings
  • Advanced
Sandbag Forward Lunge
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Sandbag Forward Lunge (Alternating)
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Dumbbell Step Up (Knee Drive)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Step Up (Explosive)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Step Up (One Leg)
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Step Up (Knee Drive)
  • Hamstrings · Quadriceps · Glutes
  • Beginner
Split Squat (Hop)
  • Hamstrings · Quadriceps · Glutes · Calves
  • Intermediate
Split Squat (Pulse)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
BOSU Dome Bulgarian Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
BOSU Dome Explosive Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Split Squat (w/ Elevated Back Foot)
  • Hamstrings · Quadriceps · Glutes
  • Beginner
Stability Ball Dumbbell Bulgarian Split Squat
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Dumbbell Bulgarian Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Dumbbell Split Squat (Racked)
  • Quadriceps · Hamstrings · Glutes
  • Beginner

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.