Lunge Push-up

Lunge Push-up

The Lunge Push-up is a compound exercise that targets multiple muscle groups, making it an excellent addition to any workout routine. Combining the benefits of lunges and push-ups, this exercise not only strengthens your upper body but also engages your core, glutes, and legs. To perform the Lunge Push-up, begin by standing with your feet shoulder-width apart. Take a step forward with your right foot, maintaining a 90-degree angle at both knees. Your left knee should hover just above the ground. Place your hands shoulder-width apart on the floor in line with your chest, fingers facing forward. From here, lower your body down into a push-up position. Keep your core engaged, back straight, and elbows tucked in as you lower yourself towards the ground. Once your chest grazes the floor, push through your hands to extend your arms and raise your body back up into the starting position. Alternate sides, stepping forward with your left foot for the next repetition. Repeat for your desired number of sets and repetitions, ensuring proper form throughout. As with any exercise, it's important to maintain control and avoid any jerky movements to prevent injuries. Incorporating the Lunge Push-up into your fitness routine can enhance your overall strength, muscle definition, and endurance. Remember to start with a weight load that challenges you while still allowing you to maintain proper form. Gradually increase the intensity as you progress to continue challenging your muscles and further improve your fitness level. Keep pushing yourself and enjoy the rewards of this dynamic full-body exercise!


  • Start in a push-up position with your hands shoulder-width apart and your legs straight behind you.
  • Step your right foot forward and plant it firmly on the ground, placing it slightly outside of your right hand.
  • Lower your body into a lunge position, bending your right knee at a 90-degree angle and keeping your left leg straight behind you.
  • Engage your core and lower your chest towards the ground, performing a push-up while maintaining proper alignment.
  • Push through your right foot and return to the starting push-up position.
  • Repeat the movement on the other side by stepping your left foot forward and performing a lunge push-up with your left leg in front.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement to maximize effectiveness and reduce the risk of injury.
  • Engage your core during the entire exercise to improve stability and balance.
  • Incorporate variations such as plyometric lunges or decline push-ups to challenge different muscle groups and enhance overall strength.
  • Start with a comfortable range of motion and gradually increase depth and difficulty as you progress.
  • Use controlled and slow movements for increased muscle activation and improved mind-muscle connection.
  • Combine the lunge push-up with other exercises to create a full-body workout and target multiple muscle groups.
  • Ensure proper breathing throughout the exercise by inhaling during the lowering phase and exhaling during the pushing phase.
  • Listen to your body and take rest days when needed for recovery and muscle growth.
  • Stay consistent with your training by incorporating the lunge push-up into your workout routine at least 2-3 times per week.
  • Maintain a balanced diet that includes adequate protein, carbohydrates, and healthy fats to support muscle recovery and growth.


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