Alternating Lunge Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Alternating Lunge Push-Up is a challenging full-body exercise that combines a forward lunge with a push-up, effectively engaging both the lower and upper body. The primary target is the quads, while the chest serves as a secondary focus. Performed using only bodyweight, it improves strength, stability, and coordination, requiring balance throughout the movement as you alternate lunges and push-ups in a controlled, continuous flow.
How to Perform
Start in a high plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
Step your right foot forward into a lunge, keeping your left leg extended behind you and your core engaged.
Lower your body toward the floor by bending your elbows, performing a push-up while maintaining the lunge position.
Push back up to return to the lunge position, keeping your chest lifted and core tight.
Step your right foot back to return to the starting plank position.
Repeat the movement on the opposite side by stepping your left foot forward into a lunge and performing a push-up.
Continue alternating sides in a controlled and steady rhythm, maintaining proper form throughout the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged to maintain balance during both the lunge and push-up.
Avoid letting your front knee go past your toes to protect your joints.
Maintain a straight line from head to heels during the plank and push-up portions.
Control the movement speed to maximize muscle activation and prevent momentum use.
Keep your chest lifted and shoulders stable to properly engage the chest.
Avoid letting your back sag or hips drop during the push-up.
Step your foot fully forward into the lunge to ensure proper quad engagement.
Breathe steadily, exhaling as you push up and inhaling as you lower down.
Ensure even weight distribution between both legs during the lunge.
Do not rush the alternation; smooth transitions help maintain form and prevent injury.
How Not to Perform
Do not let your front knee extend beyond your toes during the lunge.
Avoid letting your back sag or hips drop during the push-up.
Do not bounce or use momentum when stepping into the lunge.
Avoid flaring your elbows out too wide during the push-up.
Do not lift your heels off the ground; keep feet grounded for stability.
Avoid rushing through the exercise; maintain controlled, steady movements.
Do not arch your lower back excessively; keep core engaged.
Avoid leaning too far forward, which shifts focus away from the quads.
Do not lock your elbows at the top of the push-up; maintain slight bend.
Avoid uneven weight distribution between legs during lunges.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
