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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Abs Obliques Quadriceps
- Secondary muscles
- Triceps
- Equipment
- Bodyweight
Alternating Plank Lunge
4 steps Updated 29/08/2026
Alternating Plank Lunge is a bodyweight exercise targeting Abdominals (rectus abdominis), Obliques (external and internal obliques), Quadriceps (quadriceps femoris).
Step by step
How to perform it
- Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Step your right foot forward outside your right hand, bringing your body into a low lunge position.
- Return your right foot to the plank position.
- Step your left foot forward outside your left hand, bringing your body into a low lunge position. Return your left foot to the plank position. Continue alternating sides.
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Variations and related exercises
Balance Board (Version 2)
Dumbbell Suitcase Carry
Leg Lift Circles
Plank Lunges
Last updated: 29/08/2026
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Alternating Plank Lunge
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