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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Abs Obliques Quadriceps
- Equipment
- Bodyweight
Plank Lunges
4 steps Updated 29/08/2026
Plank Lunges is a bodyweight exercise targeting Core (Rectus Abdominis, Obliques), Hip Flexors (Iliopsoas).
Step by step
How to perform it
- Begin in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Bring your right knee forward and place your right foot outside your right hand, keeping your left leg extended straight back.
- Return your right foot to the plank position.
- Repeat the movement with your left knee, bringing your left foot forward to place it outside your left hand. Alternate sides for the desired number of repetitions.
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Variations and related exercises
Alternating Plank Lunge
Balance Board (Version 2)
Dumbbell Suitcase Carry
Leg Lift Circles
Last updated: 29/08/2026
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Plank Lunges
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