RAM Alternating Lunges

Target muscles

The lead-leg quads and glutes drive each lunge, with the hamstrings and adductors assisting and the rear leg helping to stabilise. Holding the RAM at the chest loads the movement and adds a core and postural demand to keep the torso tall. Alternating sides makes it an even, balanced single-leg builder.

How to perform

Setup

Hold the RAM at the chest by the handles, feet hip-width, standing tall with the core braced.

Execution

Step forward (or back) into a lunge, bending both knees until the front thigh is roughly parallel and the rear knee approaches the floor. Keep the torso upright and the RAM stable. Drive through the front foot to return to standing, then lunge on the opposite leg. Alternate evenly, keeping each rep controlled and the front knee tracking over the toes.

Common mistakes

• Leaning the torso forward and letting the RAM pull you out of position.
• Letting the front knee cave inward or drift far past the toes.
• Taking too short a step, which crowds the knees and shortens the range.
• Bouncing out of the bottom rather than driving up under control.

Progressions and regressions

Regress to bodyweight lunges to own the pattern, or hold the RAM lower to ease the load. Progress by increasing weight, adding a pause at the bottom, or moving to walking lunges. Reverse lunges are gentler on the knees if forward lunges bother them.

Programming notes

Program it as a foundational single-leg builder, 3 sets of 8-12 per leg. It's a versatile accessory or main lower-body movement that trains balance and corrects imbalances. Keep the torso tall and the reps even between sides.