Fitorex

Alternating Reverse Lunge

Alternate legs on every rep; it adds a cardiovascular and coordination component.

  • Compound
  • Bodyweight
  • Intermediate

How to do it

  • Alternate which leg steps back
  • Lower straight down without losing your balance
  • A steady, controlled pace

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

  • Speeding up and losing your technique
  • Steps that are too short

Muscles worked

Primary

  • Quads
  • Glutes

Secondary

  • Hamstrings
  • Core / abs

Alternatives

PreviousBodyweight Reverse Lunge
Form animation: Alternating Reverse Lunge
The same animation you see in the app while logging the set.
Type
Compound
Equipment
Bodyweight
Level
Intermediate
Pattern
Knee-dominant
Stimulus / fatigue
High
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