Fix Your Form

Personal trainer and MF cover model Parker Cote looks at how to do some of the most commonly misperformed gym exercises - in the right way! This month...the alternating lunge

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What muscle groups does it work?

The alternating lunge primarily targets the quads and glutes, while the core plays a key secondary role by providing stability. It's one of my all-time favourite lower-body exercises because it allows each leg to work independently, helping correct strength imbalances and improve coordination.

Unlike many bilateral movements, lunges demand control, balance, and mobility — making them a highly effective and functional addition to any training program.

How do people get it wrong?

One of the most common mistakes is stepping too far or not far enough. An overly long step can place unnecessary strain on the hips and knees, while a shallow step limits range of motion, reduces efficacy, and can also lead to knee pain or injury.

Another frequent error is improper depth. Some people drop too low and allow the back knee to slam into the floor, while others don't go low enough to fully engage the quads and glutes. Ideally, the back knee should hover just above the ground under control.