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Quadriceps · Intermediate

Body Weight Seesaw Lunge

Continuous forward-to-reverse lunge sequence using the same moving leg for unilateral strength, balance, and transition control.

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Body Weight Seesaw Lunge demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Bodyweight

Sets × reps

3 × 8 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall and step one leg forward into a controlled forward lunge.
  2. 02Drive through both feet to rise and move that same leg directly backward without resting it at center.
  3. 03Lower into a reverse lunge while the opposite foot remains planted.
  4. 04Return the same moving leg forward and continue alternating forward and reverse positions.
  5. 05One forward-plus-reverse cycle counts as one repetition; complete the side before switching the moving leg.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationReverse LungeRelated variationForward LungeRelated variationBody Weight Front Foot Elevated Reverse LungeRelated variationBody Weight Lunge Heel KickRelated variationBody Weight Reverse Lunge with Knee DriveRelated variationBody Weight Reverse Lunge with Twist

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLateral Lunge with Heel TouchComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteDual Kettlebell Front Rack Walking LungeComparable substituteLandmine Reverse LungeComparable substituteAlternating Dumbbell Forward Lunge

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