Alternating Lunges Exercise: How to Do It Correctly? The alternating lunges exercise is a great way to target the glutes, quads, and hamstrings. Besides building strength and muscles in the lower body, the lunges help to make the back stronger, increase mobility & flexibility, and enhance your balance. Moreover, alternating forward lunges are the second favourite to squats of most personal fitness trainers. Also, cyclists, runners, and other athletes perform lunges regularly because of the benefits that they offer. Unfortunately, many people perform the leg lunges incorrectly, which could lead to injuries and pain. Therefore, today we are going to uncover the correct method of doing alternating leg lunges. How to Do Alternating Leg Lunges Correctly? Step 1 The first step to do a bodyweight leg lunges is to stand straight on the ground and move your leg forward until the leg you have moved forward is at 90 degrees from the ground. Keep the leg that you haven’t moved forward slightl...
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| Leg Workout | Leg Exercises | Day 45 |
Leg Workout | Leg Exercises | Day 45
Exercise 1: Walking Lunges (50 Reps Each Leg)
If you already know how to do a lunge then you can probably figure out the rest. For those, who are new to lunges, here is how you can do this exercise:
- Keep both of your hands behind your head, but don't join them
- Move one of your legs ahead of the other and bend the knee of the same leg you are moving forward. At any time don't let the knee of the leg you are moving forward go ahead of the same side toe.
- Keep the other leg completely straight and slightly lift the toe of the leg
- Move the leg which is back in the forward direction and repeat the same movements alternating each at a time
- Keep repeating until your reps are completed
Exercise 2: Side To Side Sit Ups (50 Reps)
- Keep your hands either right in front of your shoulder or just behind your head. Don't join them together in either case. if you do, then your back will be bent and you will do a wrong side sit-up movement.
- Bend the knee of one of the legs and keep the other leg completely straight
- Lift to alternate the same movement alternating your legs
- Keep repeating until all your reps have been completed
Exercise 3: Jumping Jacks (50 Reps)
If you have read the previous blog then you probably know how to do a jumping jack so you can start doing with the exercise. If you still don't know here is how you can do it:
- Stand straight above the ground
- Jump up in the air and keep your legs wide apart from each other. At the same time, clap your hands above your head.
- Jump back again and come back to the original position. Stop only once you have completed all reps.
Exercise 4: Squats (100 Reps)
- Keep your hand either behind your head or right in front of your shoulders.
- Bend both of your knees at the same time and sit down until your knees are completed parallel to both of your toes
- Take special care of your back and don't let it bend forward anyhow. In other words, keep it as straight as possible.
- Stand back up and keep repeating the movement until all your reps have been completed.
Exercise 5: Calf Raises (100 Reps)
- Stand straight above the ground
- Keep your hands either beside your upper body or just behind your head
- Slightly raise the rear side of your feet and then keep them back down
- Keep repeating until you have completed all of your reps
Note: The more amount of time you keep your legs raised up in during the calf movement, the more quickly you will see visible calf muscles.
Or
Just do each calf raise as slow as possible and you will still see visible results
For more information, watch the below video: