Start standing with feet together. Step forward with your left foot, 2-3 feet in front of the right.
Bend knees to slowly drop directly in-between your feet until the thigh of your left leg is parallel with the floor and your right knee is almost touching the ground. Keep your upper body upright, perpendicular to the ground.
Both knees should be at a around a 90` angle and your left knee should never come over the toes of your left foot. Try to keep your forward knee directly over the ankle through the entire downward motion.
As slow and controlled as you can, push through your legs to come back to a standing position.
Repeat the motion; this time stepping forward with your right foot. Lunge downward and come back to a standing position; repeat.
Repeat the motion the same number of times on each leg. Make sure that you’re stepping forward with the opposite leg used in the previous repetition.
Alternating Lunges are one of the best exercises to tone and strengthen the lower body. Though this move primarily targets the glutes, quadriceps, and hamstrings, virtually every muscle in your lower body is engaged, from your abs to the arch of your foot.