Alternating Side Lunge

Exercise Profile

Target Muscle

Quads

Exercise Type

Functional

Experience Level

Beginner

Equipment Required:

Bodyweight

Secondary Muscles:

Glutes, Hip Adductors

Alternating Side Lunge Overview

The alternating side lunge targets the glutes, quadriceps, and inner thighs while strengthening your core, highlighting side lunges muscles worked. This side lunge exercise enhances dynamic balance and agility, improving athletic performance and flexibility.

The alternating side lunge is a versatile exercise suitable for all fitness levels. It helps beginners build lower-body strength and enhance balance and coordination. As you improve, add weights to boost the intensity or try variations like lateral lunges with a twist or jumps to further challenge your strength and agility.

Adding the alternating side lunge to your workout routine boosts lower-body strength and stability while enhancing overall fitness. Regular practice improves balance, coordination, and flexibility, helping you perform regular activities and sports with greater ease and confidence.

Target Muscle Group: Quads

Alternating Side Lunge Instructions

Here’s how to do side lunges:

Step 1: Stand straight, feet wider than shoulder-width apart and slightly pointed out. Put both hands together at chin level with your elbows at your sides.

Step 2: Squat down by only bending one knee, shifting your body laterally. Leave the other knee extended as you descend. Continue until you reach depth.

Step 3: Push off the floor with your bent leg, shifting your body back to a standing position.

Step 4: Then, squat down laterally using your opposite leg. Push off the floor with your same leg into the starting position.

Step 5: Continue alternating between left and right side lunges until you’ve completed the recommended number of repetitions.

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Common Alternating Side Lunge Variations

Exploring different variations of the alternating side lunge exercise may offer variation to your workout while also targeting certain muscle regions. Whether you want to increase intensity, improve balance, or challenge your agility, these variations can keep your routine fresh and effective. Here’s a list of common lateral lunge exercise variations to consider for your fitness journey:

Resistance Band Alternating Side Lunge

This variation combines side lunges with a resistance band around your thighs or above your knees. The band provides tension when you lunge to the side, engaging your quads, glutes, hamstrings, and inner and outer thighs. This exercise effectively strengthens the lower body while improving balance and stability.

Alternating Side Lunge with Overhead Reach

The alternating side lunge with overhead reach targets lower body strength while incorporating upper body movement. Bend your knee as you leap to the side and reach your arms overhead, engaging your glutes, quads, and hamstrings. Balance, core stability, and body awareness are all improved by this workout.

Kettlebell Alternating Side Lunge

The kettlebell alternating side lunge is a lower-body exercise that enhances strength and stability. With one hand on a kettlebell, take a step to the side to execute a side lunge, lower the kettlebell toward the ground, then return to start while switching hands to repeat on the other side. This exercise works the hamstrings, glutes, and quadriceps while strengthening the core for better balance.

Alternating Side Lunges with Hop

This variation combines strength training and plyometrics to boost lower body power. Start by lunging to one side, then explosively jump to the starting position into a side lunge. This exercise focuses on the glutes, quadriceps, and hamstrings while enhancing balance and coordination.

Alternating Dumbbell Side Lunge Overhead Press

The alternating dumbbell side lunge with overhead press targets the lower and upper body. Step into a side lunge while holding dumbbells at shoulder height, then press them overhead as you return to standing. Alternate sides to strengthen the glutes, quads, hamstrings, and shoulders while enhancing stability and coordination.

Alternating Side Lunge Tips

Keep your spine neutral with the upper back flat and chin tucked throughout the execution.
Keep both feet flat on the floor during the exercise.
Lower your body until your thigh is parallel to the floor or as far as you feel comfortable while maintaining good form.

Alternating Side Lunge Common Mistakes

Incorrect Knee Alignment: Allowing the knee to extend beyond the toes might strain the joint unnecessarily.
Leaning Forward: Hunching or leaning your upper body forward can strain your back.
Neglecting the Opposite Leg: Failing to extend the opposite leg can reduce stability and effectiveness.

Frequently Asked Questions

Are lateral lunge exercises suitable for beginners?
Yes, alternating side lunges are suitable for beginners. Continue without weights to perfect your form before adding resistance.

Can I use weights during alternating side lunges?
Yes, you can use dumbbells or a kettlebell to increase resistance. Just ensure you can maintain proper form while adding weight.

Can I incorporate alternating side lunges into my cardio routine?
Yes, alternating side lunges can be incorporated into cardio routines to elevate your heart rate. Consider adding them to circuits or performing them at a faster pace.

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