Alternating Lunge with Rotation

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

External, Internal Obliques, Iliopsoas, Triceps Brachii

How to do it

1. Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
2. Step your right foot forward, placing it outside your right hand, and rotate your torso to the right, extending your right arm towards the ceiling.
3. Return your right hand and foot to the plank position.
4. Step your left foot forward, placing it outside your left hand, and rotate your torso to the left, extending your left arm towards the ceiling. Return to the plank position. Continue alternating sides.

Form tips

• Keep your core engaged to maintain stability and proper alignment throughout the movement.
• Ensure your front knee is aligned with your ankle and does not extend past your toes to avoid strain on your knee joint.
• Perform the movement slowly and with control to maximize muscle activation and prevent injury.