lunges alternate leg with pause bodyweight

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Rectus Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Iliopsoas

How to do it

1. Stand upright with your feet hip-width apart and your arms at your sides.
2. Step your right foot forward into a lunge position, lowering your hips until your right thigh is parallel to the floor and your left knee nearly touches the floor. Pause for a moment in this position.
3. Push through your right heel to return to the starting position, then step your left foot forward into a lunge position, lowering your hips until your left thigh is parallel to the floor and your right knee nearly touches the floor. Pause for a moment in this position.
4. Push through your left heel to return to the starting position. Alternate legs for the desired number of repetitions.

Form tips

• Ensure your front knee is aligned with your ankle and does not extend past your toes to avoid strain.
• Perform each lunge with control, pausing briefly to enhance muscle engagement.
• Focus on steady breathing, exhaling as you push back to the starting position and inhaling as you step forward into the lunge.