The Alternating Side Lunges is a great way to strengthen your core muscles and legs, especially gluteus medius. It is also a great way to awaken your muscles to promote blood circulation, a good stretch, and a positive vibe throughout the day.

The Alternating Side Lunge increases performance and flexibility as well improves dynamic balance and agility.

3-5 Minutes
Muscle Group
Thighs, Butt, Core glutes, Quads, Hamstrings, Inner thighs, Calves, Outer thighs
Fitness Type
Safety Icon

Safety Tips

If you have knee injuries, then you may want to consult your doctor before performing the exercise.


Equipment Required

No equipment is required for this exercise.

Number of Reps and/or Length of Time


3-5 minutes
5-10 reps
2-3 second hold
2-3 sets


3-5 minutes
10-15 reps
3-5 second hold
2-3 sets


3-5 minutes
10-20 reps
3-8 second hold
3-4 sets


1. Be careful not to bring your chest forward.
2. Keep knees above your heels

Step 1  Watch the instructional video, then read the following for clarification.

Step 2  Stand tall on a flat surface feet shoulder-width apart

Step 3  Slide your right foot to the right as far as you can. This will increase over time.

Step 4  With your torso in the upright (this is difficult) slowly lower your hips to as far as you can – for advance should be ging down to 90 degrees angle.

Should be able to feel muscles stretching

Step 5  Hold to your level of comfort.

Step 6  Slowly return to your starting position by pushing straight back up through your right heel and stepping back with your right foot.

Step 7  Perform Steps 3-6 but with left leg.

Step 8  Repeat Steps 3-7 to your level to complete set

Step 9  Rest, shaking your legs, for 20-30 seconds between sets.

Make it happen and shock everyone

Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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