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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Biceps Glutes Quadriceps
- Equipment
- Bodyweight
Alternating Lunge With Rotation
4 steps Updated 29/08/2026
Alternating Lunge With Rotation is a bodyweight exercise targeting Quadriceps (quadriceps femoris), Glutes (gluteus maximus, gluteus mideus).
Step by step
How to perform it
- Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Step your right foot forward, placing it outside your right hand, and rotate your torso to the right, extending your right arm towards the ceiling.
- Return your right hand and foot to the plank position.
- Step your left foot forward, placing it outside your left hand, and rotate your torso to the left, extending your left arm towards the ceiling. Return to the plank position. Continue alternating sides.
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Variations and related exercises
4 Corners Side Step
Alternate Sprinter Lunge
Archer Step Back
Archer Stepback
Last updated: 29/08/2026
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Alternating Lunge With Rotation
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