Primary muscles: Glutes, quads, hamstrings, inner thighs
Secondary muscles: Core, calves, outer thighs
Equipment: No equipment


1. Stand tall with your feet hip-width apart.
2. Step out to the side with your left leg, bend your left knee and push your hips back.
3. Return to the starting position and repeat the movement with the right leg.
4. Keep alternating legs until the set is complete.


Keep your abs tight to give back support, face front and breathe in as you step out to the side with your left leg. Keep your right leg straight, bend your left knee and push your hips back. Breathe out as you use your left foot to push you back into the starting position.


The alternating side lunge targets your glutes, quads, hamstrings and inner thighs, and helps to strengthen your core, calves and outer thighs. This exercise improves dynamic balance and agility, and increases performance and flexibility.

Moving laterally is great way to work the glutes on the side of your pelvis (known as the gluteus medius) as well as the inner thighs. These muscle groups help stabilize the pelvis and should be considered part of the core.

  • Start with your feet directly under your hips. Step your right foot wide to the side coming into a lunge with your left fingers touching your right foot. Your right knee shouldn’t go beyond your right toes. Keep your chest lifted and your weight in your heels.
  • Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.
  • Complete two sets of 10 on each side.