Lunge Push Up
Description
The lunge push-up combines a forward lunge with a push-up in one flowing sequence. You lunge, place your hands on the floor, kick back to a push-up, perform the push-up, jump feet forward, and stand — similar to a burpee but with a lunge start.
Muscle Group
Equipment Required
Lunge Push Up Instructions
- Stand with feet hip-width apart.
- Step forward into a lunge with your right foot.
- Place both hands on the floor beside your front foot.
- Kick both feet back to a push-up position.
- Perform a push-up.
- Jump your feet back to the lunge position.
- Drive through your front foot to stand.
- Repeat leading with the left foot. Aim for 6 to 10 total reps.
Lunge Push Up Form & Visual
Lunge Push Up Benefits
- Full-body conditioning in one movement
- Combines leg and pressing work
- No equipment needed
- Builds cardiovascular fitness
- Time-efficient
- Engaging and challenging
Lunge Push Up Muscles Worked
- Quadriceps (lunge)
- Pectoralis major (push-up)
- Triceps brachii
- Gluteus maximus
- Core (transitions)
Lunge Push Up Variations & Alternatives
- Burpee
- Squat Thrust
- Forward Lunge
- Push-Up
- Burpee Lunge
