How to Do an Alternating Lunge Calisthenics Exercise

The alternating lunge, just one variation of the basic lunge, can work each leg muscle at some point in the exercise if it is done properly. The alternating lunge will strengthen your lower limbs, hips and upper torso. Many athletes consider it a top strength training exercise. Practice the alternating lunge using the following steps and add a different version of a basic exercise to your fitness routine.

Instructions

Difficulty: Challenging

1. Start in a basic lunge position. Stand with your arms straight at your sides and step forward with one leg, but not too far out. While bending your leg, lower your upper body.
2. Keep the knee on your forward leg in alignment with your foot but do not bring your knee past your toes. Do not allow your chest to go past your knee during this motion.
3. Move downward with your bottom knee so it barely skims the floor.
4. Switch legs by pushing up off the floor.
5. Land in a basic lunge position as you move out of the push off motion.
6. Be sure your upper body is straight to maintain better balance.
7. Extend your forward leg out more if you want a more strenuous workout.
8. Continue alternating your legs for as many repetitions as you can perform.

Tips & Warnings

• You can do alternating lunges in front of a mirror to remind yourself to keep your upper body straight.
• Alternating lunges are very stressful on the knees so be extra careful if you have problems with your knee joints.
• Consult with your physician before beginning any exercise regimen.