{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Alternate Back Lunges",
      "kind": "common"
    },
    {
      "text": "Alternating Backward Lunge",
      "kind": "common"
    },
    {
      "text": "Alternating Step-Back Lunge",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "lunge"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "weight-vest"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1102"
  },
  "id": "oec:alternating-reverse-lunge",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart and your hands on your hips or held together in front of your chest.",
      "Brace your core and keep your gaze directed forward."
    ],
    "steps": [
      "Take a controlled step backward with one leg onto the ball of that foot.",
      "Lower your hips straight down until both knees are bent to approximately ninety degrees, with the back knee hovering just above the floor.",
      "Drive through the midfoot and heel of the front leg to push yourself back up to the starting position.",
      "Repeat the movement by stepping backward with the opposite leg, alternating sides with each repetition."
    ],
    "breathing": "Inhale as you step back and lower your body; exhale as you press through the front foot to return to standing.",
    "cues": [
      "Chest up, torso upright.",
      "Drive through the front heel.",
      "Drop the back knee straight down."
    ],
    "common_faults": [
      {
        "fault": "Stepping backward directly in line with the front foot, compromising balance.",
        "correction": "Keep feet roughly hip-width apart as if stepping along railroad tracks rather than a tightrope."
      },
      {
        "fault": "Allowing the front knee to collapse inward (valgus).",
        "correction": "Actively track the front knee in line with the second and third toes throughout the descent and ascent."
      },
      {
        "fault": "Banging the rear knee into the floor.",
        "correction": "Control the eccentric descent and stop just above the floor."
      }
    ],
    "safety": {
      "precautions": [
        "Maintain an upright torso to minimize shear stress on the lower back and knees."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Alternating Reverse Lunge",
  "previous_ids": [
    "oec:alternate-back-lunges"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Alternate back lunges",
        "url": "https://wger.de/en/exercise/1102/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "clafal"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:reverse-lunge"
    },
    {
      "type": "substitute-for",
      "target": "oec:bodyweight-forward-lunge"
    },
    {
      "type": "substitute-for",
      "target": "oec:forward-lunge"
    },
    {
      "type": "progression-of",
      "target": "oec:bodyweight-split-squat"
    },
    {
      "type": "regression-of",
      "target": "oec:dumbbell-reverse-lunge"
    },
    {
      "type": "regression-of",
      "target": "oec:barbell-reverse-lunge"
    }
  ],
  "setup": {
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A dynamic bodyweight lower-body exercise where you step backward into a lunge on alternating legs, targeting the quadriceps and glutes while placing less stress on the knees than forward lunges."
}