Alternating lunge
Train one leg at a time; begin without added weight.
- Muscle group: Legs
- Equipment: Dumbbells
- Difficulty: Intermediate
Also known as: Dumbbell lunge, Udfald, Udfaldsskridt, Skiftevis udfald
How to do it
- Stand tall with feet hip-width apart; hold light dumbbells at your sides if comfortable.
- Step forward, keeping enough side-to-side space to balance.
- Bend both knees under control, then push back to standing and alternate sides.
Common mistakes
- Stepping onto a tightrope and losing balance.
- Dropping abruptly onto the back knee.
Alternatives
Watch a video demonstration on YouTube
“HOW TO: Alternating Lunge” by Goodlife Health Clubs (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.