Hips & Buttocks, Hyperstrike Exercise Videos, Legs

Forward Lunge – Alternating

[Elite_video_player id=”317″]

Muscle Groups
  • Hips & Buttocks
  • Legs
  • Strengthens legs and hips.
  • Develops and strengthens basic motor patterns.


Forward lunge alternating is a great bodyweight exercise for sculpting the lower body. The thighs and butt are the primary movers in the lunge exercise. Alternating each leg for a high number of repetitions or for an extended duration – makes the exercise more aerobic. This challenges the cardiovascular system and burns a lot of calories. Adding resistance to the lunge is another way to challenge your lower-body to change.


  • Stand with your feet at shoulder width and place your hands on the hips.
  • With one foot, step forward about 16 to 20 inches and descend carefully.
  • Push back up to the starting position, keeping the torso straight throughout.
  • Repeat for the specified number of repetitions, alternating between both legs.


  • Rounding or tilting the trunk.
  • Front foot and knee not pointing straight.