Alternating Lunges

*How to Pictures at the bottom

Target Muscles:

Glutes(Butt),Quads (front,upper leg), Hamstring(back,upper leg), Calves

How To:

• Stand with good posture
• Feet together
• Step straight out with one foot about 2 feet
• Lower upper body toward the ground keeping front knee behind toe and shin perpendicular to ground



• Push back up with front leg and return to start position with a controlled movement
• Switch and repeat
• Lunges with Lateral Raises...with dumbbells in each hand, slowly lift them straight out to your side (up to shoulder height) as you lunge down. Return them to your side as you come out of your lunge

Important: Knee should not touch ground. When knee extends out passed the toes this causes unnecessary stress on knee. Also, keep a good posture…try not to lean forward

Leave Alternating Lunges for Strength Training