Lunge Push-up
- Músculo objetivo
- Gluteus Maximus, Pectoralis Major Sternal Head, Quadriceps
- Músculos sinergistas
- Adductor Magnus, Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipamiento
- Body weight
- Parte del cuerpo
- Thighs
- Tipo
- Strength
The Lunge Push-up is a compound bodyweight exercise that combines a forward lunge with a push-up in one fluid sequence, targeting the Gluteus Maximus, Quadriceps, and Pectoralis Major Sternal Head. Synergist support comes from the Adductor Magnus, front deltoids, Pectoralis Major Clavicular Head, and Triceps Brachii. It is an efficient full-body movement for building lower-body strength and upper-body pressing power simultaneously.
Cómo hacer el Lunge Push-up
- 1Stand tall with feet hip-width apart and arms at your sides.
- 2Step forward with one foot into a deep forward lunge, lowering your back knee toward the floor.
- 3Hinge at the hips and place both hands flat on the floor on either side of your front foot.
- 4Shift your weight onto your hands and step or jump your front foot back so you are in a high plank position.
- 5Perform one push-up by bending your elbows to lower your chest toward the floor, then press back up.
- 6Step or jump your foot forward between your hands, returning to the low lunge position.
- 7Drive through your front heel to stand back up to the starting position.
- 8Repeat the sequence leading with the opposite leg for the next repetition.
Consejos de técnica
- Keep your front knee tracking over your second toe throughout the lunge to protect the knee joint.
- Brace your core before placing your hands on the floor and maintain that tension through the push-up.
- Land softly when stepping or jumping into and out of the plank to reduce impact on your joints.
- Set your hands flat and just outside shoulder-width once you reach the plank so the push-up starts from a stable base.
Errores comunes
- Letting the front knee cave inward during the lunge — this places harmful stress on the knee ligaments; actively push the knee out over the toes.
- Sagging the hips during the push-up — a dropped or piked hip reduces core engagement and stresses the lower back; keep the body in a straight line.
- Rushing the transition between lunge and plank — moving too fast causes sloppy foot placement and reduces muscle activation; move with control.
- Performing a partial push-up — stopping short limits chest and triceps development; lower until the chest nearly touches the floor.
- Failing to fully extend the hips when standing up — not locking out at the top reduces glute activation; squeeze the glutes at the top of each rep.
Preguntas frecuentes
What muscles does the Lunge Push-up work?
The Lunge Push-up primarily targets the Gluteus Maximus, Quadriceps, and Pectoralis Major Sternal Head. Supporting muscles include the Adductor Magnus, Deltoid Anterior, Pectoralis Major Clavicular Head, and Triceps Brachii, making it a true full-body compound movement.
Is the Lunge Push-up suitable for beginners?
It can be challenging for beginners because it requires both lower-body stability in the lunge and upper-body strength for the push-up. Build a solid base with standard lunges and push-ups separately before combining them. Start slowly with a step-back transition rather than jumping.
How many reps and sets should I do?
For strength and conditioning, aim for 3–4 sets of 8–12 repetitions per leg. If conditioning is the goal, work in timed rounds of 30–45 seconds with minimal rest. Adjust volume based on your current fitness level.
Can I do Lunge Push-ups every day?
Because the movement is compound and taxes both the lower and upper body, daily training is not recommended for most people. Allow at least 48 hours of recovery before training the same muscles again to permit adequate repair and growth.
How do I make the Lunge Push-up harder?
Increase difficulty by slowing the tempo — especially the lowering phase of both the lunge and the push-up — adding a pause at the bottom of each, or performing multiple push-ups before returning from the plank. You can also increase total rep volume or reduce rest periods.
