Alternating Arm Sweeping Lunge
The Alternating Arm Sweeping Lunge mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Alternating Arm Sweeping Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
How to do the Alternating Arm Sweeping Lunge
Setup
Stand tall with feet hip-width apart on a yoga mat.
Engage your core to maintain an upright posture.
Movement
Step forward into a lunge with one leg, keeping your front knee aligned with your ankle.
As you sink your hips, simultaneously sweep your arms from your sides toward the front, rising to shoulder height.
Ensure your back knee hovers just above the mat.
Push back to the starting standing position while lowering your arms back to your sides.
Alternate your legs with each repetition, maintaining a steady, flowing motion throughout the set.
Key Tips
Keep the torso vertical throughout the entire movement.
Maintain gaze forward to help balance.
Control the pace; this is a mobility and stability exercise rather than a speed drill.
Alternating Arm Sweeping Lunge FAQs
What muscles does the Alternating Arm Sweeping Lunge work?
The Alternating Arm Sweeping Lunge mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Alternating Arm Sweeping Lunge?
None. The Alternating Arm Sweeping Lunge is a bodyweight exercise, so you can do it anywhere.
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