Alternating Lateral Lunge

The Alternating Lateral Lunge is a functional lower body exercise that enhances leg strength, flexibility, and balance. This exercise targets various muscle groups in the lower body, making it effective for improving overall lower body function.

Here's how to perform the Alternating Lateral Lunge:

  1. Starting Position: Begin by standing with your feet hip-width apart. Keep your chest up, shoulders back, and maintain an upright posture.
  2. Step to the Side: Take a step to the side with your right foot, extending it outward to the right while keeping your left foot in place. Your toes should be pointed forward.
  3. Lunge Descent: Lower your body by bending your right knee, pushing your hips back, and keeping your back straight. Continue the descent until your right thigh is parallel to the ground or as low as your flexibility allows. Your left leg should remain straight.
  4. Balance and Control: Pause briefly in the lunge position. Maintain balance and control before moving to the next step.
  5. Return to Center: Push off the right foot and return to the starting position with your feet hip-width apart.
  6. Alternate Sides: Repeat the movement on the opposite side by stepping to the left with your left foot, lunging to the left, and then returning to the center.
  7. Repeat: Continue to alternate sides, performing the lateral lunge in a controlled and balanced manner.


  • Keep your chest up and your back straight throughout the movement.
  • Focus on pushing your hips back as you descend into the lunge to maintain balance and prevent the knee from extending past your toes.
  • Engage your core muscles for stability during the lateral lunge.
  • Maintain a controlled and steady tempo, emphasizing proper form and balance.
  • Start with bodyweight lunges and progress to holding dumbbells or other weights as you become more proficient.

The Alternating Lateral Lunge is a versatile lower body exercise that can be used to improve leg strength, flexibility, and balance. Whether you're an athlete or an individual looking to enhance lower body function, this exercise is a valuable addition to your fitness routine.