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Upper Legs · Body Weight
Alternating Lunge With Rotation
Alternating Lunge With Rotation is an intermediate compound yoga exercise that works the quads (upper legs), with the obliques, hip flexors and triceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds per side, and it burns about 3.7 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Quadriceps · quadriceps femoris
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · biceps femoris, semitendinosus, semimembranosus
Secondary muscles
- Obliques · external, internal obliques
- Hip Flexors · iliopsoas
- Triceps · triceps brachii
How to do Alternating Lunge With Rotation
- Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Step your right foot forward, placing it outside your right hand, and rotate your torso to the right, extending your right arm towards the ceiling.
- Return your right hand and foot to the plank position.
- Step your left foot forward, placing it outside your left hand, and rotate your torso to the left, extending your left arm towards the ceiling. Return to the plank position. Continue alternating sides.
Form tips
- Keep your core engaged to maintain stability and proper alignment throughout the movement.
- Ensure your front knee is aligned with your ankle and does not extend past your toes to avoid strain on your knee joint.
- Perform the movement slowly and with control to maximize muscle activation and prevent injury.
Alternating Lunge With Rotation alternatives
More quads exercises
Alternating Lunge With Rotation FAQ
What muscles does Alternating Lunge With Rotation work?
Alternating Lunge With Rotation mainly works the quads in the upper legs (quadriceps femoris, gluteus maximus, gluteus mideus and biceps femoris). The obliques, hip flexors and triceps work as secondary muscles.
What equipment do you need for Alternating Lunge With Rotation?
None. Alternating Lunge With Rotation is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Alternating Lunge With Rotation should I do?
Start with 2-3 sets of 30-60-second holds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Alternating Lunge With Rotation good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Alternating Lunge With Rotation burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Alternating Lunge With Rotation?
Other exercises for the quads include Dumbbell Lunge Alternating on the Spot, Dumbbell Side Lunge Alternating, Landmine Alternating Lunge and Twist and Landmine Alternating Lunge to Chest Press.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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