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Upper Legs · Body Weight
Lunges Alternate Leg With Pause Bodyweight
Lunges Alternate Leg With Pause Bodyweight is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Rectus Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Hip Flexors · Iliopsoas
How to do Lunges Alternate Leg With Pause Bodyweight
- Stand upright with your feet hip-width apart and your arms at your sides.
- Step your right foot forward into a lunge position, lowering your hips until your right thigh is parallel to the floor and your left knee nearly touches the floor. Pause for a moment in this position.
- Push through your right heel to return to the starting position, then step your left foot forward into a lunge position, lowering your hips until your left thigh is parallel to the floor and your right knee nearly touches the floor. Pause for a moment in this position.
- Push through your left heel to return to the starting position. Alternate legs for the desired number of repetitions.
Form tips
- Ensure your front knee is aligned with your ankle and does not extend past your toes to avoid strain.
- Perform each lunge with control, pausing briefly to enhance muscle engagement.
- Focus on steady breathing, exhaling as you push back to the starting position and inhaling as you step forward into the lunge.
Lunges Alternate Leg With Pause Bodyweight alternatives
More quads exercises
Lunges Alternate Leg With Pause Bodyweight FAQ
What muscles does Lunges Alternate Leg With Pause Bodyweight work?
Lunges Alternate Leg With Pause Bodyweight mainly works the quads in the upper legs (Rectus Femoris, gluteus maximus and gluteus mideus). The hamstrings and hip flexors work as secondary muscles.
What equipment do you need for Lunges Alternate Leg With Pause Bodyweight?
None. Lunges Alternate Leg With Pause Bodyweight is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Lunges Alternate Leg With Pause Bodyweight should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Lunges Alternate Leg With Pause Bodyweight good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Lunges Alternate Leg With Pause Bodyweight burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Lunges Alternate Leg With Pause Bodyweight?
Other exercises for the quads include Barbell Front Lunges With Small Pause, Barbell Lunges, Barbell Overhead Lunges and Barbell Lunges on the Spot.
For developers
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