4.7
(97)
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.

Time
3-5 Minutes
Muscle Group
Thighs, Butt, Core glutes, Quads, Hamstrings, Inner thighs, Calves, Outer thighs
Difficulty
Easy
Fitness Type
Stretch
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Safety Tips

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

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Equipment Required

No equipment is required for this exercise.

Number of Reps and/or Length of Time

Beginners

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

Intermediate

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

Advanced

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

Instructions

NOTES:
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.

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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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