Gluteus maximus   Vastus medialis   Vastus lateralis   Rectus femoris   Biceps femoris   Semitendinosus   Semimembranosus   Erector Spinae

The alternating dumbbell lunge is a single-leg strength exercise that targets the glutes, quads, hips, hamstrings and core. The alternating structure of the movement improves muscular balance on both sides of the body.

EXERCISE INSTRUCTIONS

1. Choose a pair of dumbbells and stand up straight with a slight bend in your knees.
2. Hold the dumbbells down at your sides. You are now in the starting position.
3. Step forward with your left leg while maintaining your balance and squat down through your hips.
4. Keep your torso straight and head up. Don't allow your knee to track out over your toes.
5. Push yourself back to the starting position by using your heal to drive you.
6. Repeat this movement with your right leg and then repeat for desired reps.

Exercise Tips:

1. Never allow your knees to track out over your toes during this movement. Doing so will place undue stress on the knee joints.
2. This exercise requires a good deal of balance and is not recommended for those with balance issues.
3. Keep your head up and back straight throughout the exercise. Never allow your back to round.