---
title: "Alternating Plank Lunge"
description: "Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels."
locale: en
slug: alternating-plank-lunge
url: "https://hi.fitness/exercises/alternating-plank-lunge"
primaryMuscle: "Core"
secondaryMuscles: ["Quads","Triceps"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/234629ef-alternating-plank-lunge.mp4"
updatedAt: 2026-07-30T23:30:12+00:00
---
# Alternating Plank Lunge

Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.

## How to do it

1. Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
2. Step your right foot forward outside your right hand, bringing your body into a low lunge position.
3. Return your right foot to the plank position.
4. 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.

## Form tips

- Keep your core engaged throughout the exercise to maintain stability and proper alignment.
- Ensure your front knee is aligned with your ankle and does not extend past your toes to avoid strain on your knee joint.
- Perform the movement slowly and with control to maximize muscle activation and prevent injury.

## Similar exercises

- [Standing Ab Wheel Rollout](https://hi.fitness/exercises/standing-ab-wheel-rollout) - Core · Other
- [Ab Wheel All the Way Out](https://hi.fitness/exercises/ab-wheel-all-the-way-out) - Core · Other
- [Air Bike](https://hi.fitness/exercises/air-bike) - Core · Cardio machine
- [Ball Sit-up](https://hi.fitness/exercises/ball-sit-up) - Core · Stability ball
- [Ab Mat Sit-up](https://hi.fitness/exercises/ab-mat-sit-up) - Core · Mat
- [3-4 Sit-up](https://hi.fitness/exercises/3-4-sit-up) - Core
- [Assisted Sit-up](https://hi.fitness/exercises/assisted-sit-up) - Core
- [Band Bicycle Crunch](https://hi.fitness/exercises/band-bicycle-crunch) - Core · Resistance band