---
title: "Plank Lunges"
description: "Begin 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: plank-lunges
url: "https://hi.fitness/exercises/plank-lunges"
primaryMuscle: "Core"
secondaryMuscles: ["Front delts","Glutes","Quads"]
equipment: ["Bodyweight"]
category: "Conditioning"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/da69fa28-plank-lunges.mp4"
updatedAt: 2026-07-30T23:30:11+00:00
---
# Plank Lunges

Begin 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. Begin in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
2. Bring your right knee forward and place your right foot outside your right hand, keeping your left leg extended straight back.
3. Return your right foot to the plank position.
4. 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.

## Form tips

- Move your leg slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you bring your foot forward and inhaling as you return to the plank position.
- Ensure your body stays in a straight line, avoiding sagging hips or raised buttocks.

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