The Bodyweight Alternating Lateral Lunge is a intermediate-friendly bodyweight strength exercise that targets the glutes and quadriceps. Here's how to do it right — and what to stop doing.
Primary musclesGlutes, Quads
Secondary muscles—
EquipmentBodyweight
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Bodyweight Alternating Lateral Lunge
Stand tall with feet together, hands at your chest, and your core braced for balance.
Take a wide step out to one side and plant the foot flat with toes pointing forward.
Sit your hips back and bend the stepping leg, keeping the trailing leg straight and the chest tall.
Lower until the working thigh is roughly parallel to the floor and you feel a stretch in the inner thigh.
Push through the heel of the working leg to drive back up to standing in one strong motion.
Repeat on the opposite side and continue alternating for the prescribed reps.
02 The payoff
Why it earns its spot
Builds glute and quad strength through a side-to-side hip pattern.
Opens up the inner thighs and improves lateral hip mobility.
Trains balance and single-leg control without weights.
03 Don't do this
Common mistakes
Letting the knee of the working leg cave inward instead of tracking over the foot.
Leaning the chest too far forward, which loads the lower back instead of the glutes and quads.
Rounding the back when sitting into the lunge instead of hinging cleanly at the hips.
Cutting the depth short and turning a real lateral lunge into a shallow side step.
EGON Put it on record
Track it in EGON.
Log every set of the Bodyweight Alternating Lateral Lunge, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
