Bodyweight Lunges Alternating target the quads, glutes, hamstrings, and calves, while also engaging the core for balance and stability. Start standing tall, step one foot forward, and lower your back knee toward the floor in a controlled motion. Push through the front heel to return to standing, then alternate legs. This functional exercise improves single-leg strength, coordination, and mobility, making it ideal for athletes and everyday fitness alike. Gymcheq emphasizes proper form—keeping the front knee over the ankle and chest upright—for maximum safety and results.