Alternating Lunges

How to do it

Step backward or forward. The trailing knee must gently kiss the floor. The front shin remains relatively vertical. Push back to a full standing position with feet together.

The coaching cue

"Ride the elevator, not the escalator." Drop straight down. Do not shift your bodyweight aggressively forward over your toes.

What changes inside an AMRAP

Reverse lunges are superior for AMRAPs. They protect the deceleration forces on the knee and allow for a faster, springier return to the standing position.

Common mistakes

• Letting the front knee travel past the toes as the torso pitches forward.
• Slamming the trailing knee into the floor rather than tapping it.
• Stopping short of a full stand, so the hips never lock out between reps.

Workouts that use alternating lunges

• The Pendulum

  5 minute AMRAP — 12 Alternating Lunges, 8 Pike Push-ups

• Arterial Shift

  10 minute AMRAP — 20 Alternating Lunges (Total), 10 Pike Push-ups, 30 Jumping Jacks

• Aerobic Shift

  15 minute AMRAP — 20 Alternating Lunges, 10 T-Push-ups, 40 Double-Tap Jumps

• Arterial Pull

  15 minute AMRAP — 20 Alternating Lunges (Total), 12 Back Widow, 40 Double-Tap Jumps

• The Equalizer

  15 minute AMRAP — 10 Down-Ups, 20 Alternating Lunges, 16 Plank Knee-to-Elbows

• The Pacing Trap

  10 minute AMRAP — 8 Burpees, 16 Alternating Lunges

• Steady Altitude

  15 minute AMRAP — 8 Burpees, 16 Alternating Lunges, 30 Jumping Jacks

• The Engine Block

  15 minute AMRAP — 12 Down-Ups, 24 Alternating Lunges, 30 Jumping Jacks

• Rotational Lock

  15 minute AMRAP — 20 Plank Shoulder Taps, 20 Alternating Lunges, 30 High Knees

• Iron Scapula Grind

  15 minute AMRAP — 20s Hollow Hold, 15 Supine Floor Scapular Shrugs, 20 Alternating Lunges

• The Endurance Engine

  20 minute AMRAP — 10 Dive-Bomber Push-ups, 20 Alternating Lunges, 15 Plank Jacks, 30 Jumping Jacks

• Dorsal Engine

  20 minute AMRAP — 12 Back Widow, 20 Alternating Lunges, 10 Push-ups, 30 Jumping Jacks

• The Perimeter

  20 minute AMRAP — 20 Lateral Line Hops, 10 Dive-Bomber Push-ups, 20 Alternating Lunges, 10 Commando Planks

• The Garrison

  20 minute AMRAP — 20s High Plank Hold, 20 Alternating Lunges, 15 V-Ups, 20 High Knees

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.