Squat Alternating Lunge

Default prescription & biomechanics

Primary muscles

Quadriceps

Secondary muscles

Glutes, Adductors, Calves

Equipment

Bodyweight

Movement pattern

Squat (Push force)

Difficulty

Intermediate

Working rep range

5-8 reps per set

Between-set interval

150 seconds rest

Step-by-step coaching cues

1. Rest the barbell securely across your upper traps, pull down into the bar to pack your lats, and brace your core.
2. Break at your hips and knees simultaneously, descending under control over 3 seconds until your hip crease dips below your kneecaps.
3. Keep your chest upright, knees tracking over your second toe, and feet rooted flat to the floor.
4. Drive aggressively out of the hole through your midfoot, exhaling past the sticking point.

Joint & safety considerations

No specific joint contraindications are flagged for Squat Alternating Lunge. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
45-Degree Sled Leg Press	Machine swap	Machine
Barbell Bench Squat	Barbell swap	Barbell
Barbell Box Squat	Barbell swap	Barbell
Barbell Clean Grip Front Squat	Barbell swap	Barbell
Barbell Full Squat	Barbell swap	Barbell
Barbell Single Leg Split Squat	Barbell swap	Barbell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.