Legs
Alternate back lunges
Build lower body stability and glute strength with this foundational bodyweight movement.
How to perform.
Follow the sequence — setup is half the lift.
Stand tall with your feet hip-width apart and your hands resting on your hips or held at your chest for balance.
Engage your core and take a controlled step backward with your right leg, landing on the ball of your foot.
Lower your hips until your left thigh is parallel to the floor and your right knee is hovering just above the ground.
Keep your torso upright or slightly leaned forward, ensuring your front knee stays tracked over your ankle.
Press firmly through your front heel to drive your body back up to the initial standing position.
Repeat the movement by stepping back with your left leg, continuing to alternate sides for the duration of the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the front knee to cave inward toward the midline of the body.
- Taking a step that is too shallow, which puts excessive pressure on the knee joint.
- Leaning the torso too far back and arching the lumbar spine.
- Letting the back knee hit the floor with impact instead of controlling the descent.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.