VARIATIONS
Alternating Lunge Push-Up
Performs a push-up while holding a deep lunge position
This compound movement builds lower body strength in the quadriceps while challenging upper body pushing power and core stability. The alternating lunge pattern improves single-leg balance and coordination.
HOW TO DO IT
- Stand with feet hip-width apart and hands on the floor.
- Step one foot back into a deep lunge position.
- Lower your chest to the ground in a push-up.
- Push back up to the starting plank position.
- Return the back foot to the standing start.
- Repeat the sequence leading with the opposite leg.
COMMON MISTAKES
- Allowing the front knee to collapse inward.
- Dropping the hips too low during the lunge.
- Flaring elbows out excessively during the push-up.
TIPS
- Keep your hips level throughout the entire movement.
- Drive through the front heel to return to standing.
- Maintain a rigid core to prevent sagging during the push-up.
DETAILS
- Muscles
- Quadriceps
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Lunge
- Combined with
- Push up
- Arms
- Both
- Legs
- Alternating
- Body position
- Standing
- Direction
- Forward
SIMILAR EXERCISES
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