How to Do Calisthenic Alternating Lunges

Lunges may be one of the best exercises out there for those troubling problem areas such as the hips, butt and thighs. While lunges are a relatively straight forward exercise, they must be performed correctly to get the best results and prevent injury. In just a few simple steps you can begin adding alternating lunges to your regular fitness routine.

Instructions

Difficulty: Moderately Easy

1. Start in lunge position. Place your hands on your hips and step one foot forward, bending at the knee. Squat into the lunge as far as possible, but make sure that your knee does not extend past your toes. Your front foot should be flat on the ground while your back foot is lifted onto the ball of your foot.
2. Hold your abdominal muscles in to help support your back. Keep your spine tall and straight, lifting your head towards the ceiling. If it helps your posture, you can grip your hands together behind your back. Remember that form is more important than speed, so practice the alternating lunge slowly until you have perfected your positioning, only then beginning to work on speed.
3. Push forcefully with your feet, jumping into the air and alternating your leg position. Try to place your front foot on the ground heel first, then rolling the toe and dropping into the lunge. Hold only for a split second before jumping again.
4. Repeat the alternating lunge exercises as long as desired to strengthen the cardiovascular system, legs, abs, hips, thighs and buttocks. If at any point your feel discomfort in the hips or knees, stop, rest, and assess your body positioning.