Lunge to Push-Up Exercise Images
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Lunge to Push-Up
Target Muscles
Primary:
Secondary:
Equipment Required
Exercise Type
Reps Only
How To Do
Begin in a high plank position with your hands under your shoulders and body in a straight line. Step one foot forward outside your hand into a lunge, then return to plank and perform a push-up. Keep your core engaged and alternate legs with each repetition.
Step-by-Step Instructions
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
- Step your right foot forward, placing it outside your right hand, while keeping your left leg extended back. This is the lunge position.
- Lower your hips slightly to stretch your hip flexors and engage your glutes.
- Step your right foot back to return to the high plank position.
- Perform a push-up by bending your elbows and lowering your chest toward the ground, keeping your body straight.
- Push back up to the high plank position.
- Repeat the movement by stepping your left foot forward into a lunge position, then returning to the plank and performing another push-up.
- Continue alternating sides for the desired number of repetitions or time.
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Frequently Asked Questions
- What muscles does the Lunge to Push-Up work?
- The Lunge to Push-Up is a full-body movement that primarily targets the glutes, quadriceps, and chest. It also engages the shoulders, triceps, core, and even the lower legs, making it a great compound exercise for strength and stability.
- Do I need any equipment for the Lunge to Push-Up?
- No equipment is required for the Lunge to Push-Up it is a bodyweight exercise you can perform anywhere. A yoga mat or soft surface can help protect your wrists and knees if you're training on a hard floor.
- Is the Lunge to Push-Up suitable for beginners?
- Yes, beginners can perform this exercise, but it’s important to master basic lunges and push-ups separately first. Start at a slow pace, maintain proper form, and reduce the range of motion if you feel unstable.
- What are common mistakes to avoid when doing the Lunge to Push-Up?
- Common mistakes include letting your hips sag during the push-up, stepping too far forward in the lunge, and rushing through transitions without control. Keep your core tight, ensure proper step placement, and move smoothly between positions.
- How many sets and reps should I do for the Lunge to Push-Up?
- For a balanced workout, perform 3–4 sets of 8–12 repetitions per side. Beginners can start with fewer reps and build up endurance, while more advanced athletes can increase repetitions or add a timed circuit format.
- Are there any safety tips to keep in mind for the Lunge to Push-Up?
- Ensure your wrists are aligned under your shoulders during the plank and push-up phases to protect your joints. Step into the lunge with control, avoid bouncing, and keep your knee tracking over your toes to prevent strain.
- What variations can I try for the Lunge to Push-Up?
- You can make it more challenging by adding a jump when switching legs or performing a clap push-up after each lunge. For a lower-impact version, drop to your knees for the push-up or use a reduced step range in the lunge.