Alternating Lunge
What is an alternating lunge?
Alternating lunges are a great exercise that not only strengthens the muscles in the lower body, but also helps to stabilize the abdominals and obliques. When the basic alternating lunge becomes too easy, try holding a set of dumbbells in order to increase the intensity.
Completing the exercise:
– Stand tall. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time.
– Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
– On your next rep, step forward with your right leg.
– Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Should you alternate legs when doing lunges?
I find that switching after each rep really adds in a cardio factor. If you’re going for your muscle building and don’t want the added cardio, do one leg sets, if you want the cardio, switch after ea. rep. Alternating each leg during the exercise also allows for you to have a small rest period while the other leg is being worked.
How do you count alternating lunges?
How you count the lunges really does not matter so long as you are consistent. Typically if I am alternating legs and not doing straight sets of lunges on one leg at a time, I count it as one rep after I have done both the right and left legs. So for a total of 16 movements, 8 on each leg, that would mean 8 reps total. Feel free to count them all but notate that in your exercise log so you can repeat it.
How to increase the Intensity of the Alternating Lunge
Once you are able to perform alternating lunges with relative ease, it is important to increase the intensity in order to maintain the progress you have made. One of the easiest ways to increase the intensity of the alternating lunge is by holding a set of dumbbells in your hands. This will increase the resistance that the muscles in your lower body must work against. You’ll be amazed at how much this simple maneuver can change your workout!