About this exercise
The Cardio Lunge is a dynamic alternating lunge performed at a fast pace to elevate the heart rate and build lower-body endurance. It targets the quadriceps, glutes, and hamstrings while also improving coordination and balance.
Cardio Lunge
Step by step instructions, muscle activation and variants for the Cardio Lunge.
EasyGlutesQuadriceps
How to Perform
- Stand tall with feet together and hands on your hips or swinging naturally at your sides
- Step one foot forward into a lunge, lowering your back knee toward the floor
- Keep your torso upright and front knee tracking over your toes
- Push off your front foot and quickly switch legs, stepping into a lunge on the opposite side
- Continue alternating legs at a brisk pace
- Repeat for the desired number of repetitions or duration
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsCalvesCore
About the Cardio Lunge
The Cardio Lunge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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