Bodyweight Alternating Lateral Lunge

A side-to-side lunge that loads one leg at a time — builds glute and quad strength while opening up the inner thighs and hips.

Legs Bodyweight Strength

Step by step

1. Stand tall with feet together, hands at your chest, and your core braced for balance.
2. Take a wide step out to one side and plant the foot flat with toes pointing forward.
3. Sit your hips back and bend the stepping leg, keeping the trailing leg straight and the chest tall.
4. Lower until the working thigh is roughly parallel to the floor and you feel a stretch in the inner thigh.
5. Push through the heel of the working leg to drive back up to standing in one strong motion.
6. Repeat on the opposite side and continue alternating for the prescribed reps.

Muscles and equipment

Target muscle

Glutes

Secondary muscles

none

Equipment

Bodyweight

Type

Strength

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