Skip to content

The app Learn Exercises Academy

Membership

Membership plans Friend passClaim a free year

Search VANTA

Search guides, Academy and exercises

Guides, lesson outlines and exercises, all in one place.

Try a topic

Read a guideTraining, food and everyday habits Explore AcademyVideo guides and written steps Find an exerciseMovement steps, muscles and equipment

↑↓ to move ↵ to openEsc to close

My account Get VANTA

Membership Friend pass · Claim a free year

Get VANTA for iPhone

Workouts. Food. Habits. Journal.
All in one app.

Opening the movement library…

Four tools. One app.
See your day come together.

Get VANTA for iPhone

Explore

The app Free guides Exercises Video guides

Your account

Sign in Membership Community Help & answers

About

About VANTA Give feedback Privacy Terms Our sources

© 2026 VANTAMade for your day.

Exercise library

Alternating Lunge With Rotation

QuadsBodyweightYoga

Alternating Lunge With Rotation movement illustration

Unlock video free

How to do it

4 steps

Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.

See all 4 steps and form tips

Free account No card needed

Unlock for free

Main muscle: Quads
Also works: Glutes, Hamstrings, Abs, Triceps
Equipment: Bodyweight
Movement type: Yoga

More for your quads

Bodyweight Squat illustration

Bodyweight Squat

Air Swing Running illustration

Air Swing Running

Alternate Leg Raise illustration

Alternate Leg Raise

VANTA

Your workouts.
All in one place.

Plan your session. Log your sets. See what you lifted last time.

Get VANTA for iPhone

Public download coming soon. Explore VANTA today.

VANTA training library with workouts and multi-week programs. — Find your next workout.
Pick a plan. Or build your own.

VANTA workout tracker with previous lifts, weight, reps and a rest timer. — Log every set.
Your last lifts, right beside you.

VANTA saved workout showing personal records, muscles worked and the session log. — See what you did.
Sets, records and muscles worked.

1 / 3

Workouts. Food. Habits. Journal.

See what you get