How to Do Alternating Plank Lunge

Alternating Plank Lunge is a core exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Alternating Plank Lunge

  1. 01Begin in a high plank position with the palms flat and the body in a rigid line.
  2. 02Step the right foot forward and place it flat on the floor directly outside of the right hand.
  3. 03Pause for a brief moment to sink the hips toward the floor, then step the right foot back to the plank.
  4. 04Repeat the motion with the left foot, ensuring the palms remain glued to the ground.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Alternating Plank Lunge

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Step the foot completely outside of the hand to ensure a deep stretch in the hip flexors and full abdominal engagement.

Same coaching engine used inside the A90 app

05 / FAQ

Alternating Plank Lunge questions

What muscles does Alternating Plank Lunge work?

Alternating Plank Lunge is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Alternating Plank Lunge correctly?

Begin in a high plank position with the palms flat and the body in a rigid line. Step the right foot forward and place it flat on the floor directly outside of the right hand. Pause for a brief moment to sink the hips toward the floor, then step the right foot back to the plank. Repeat the motion with the left foot, ensuring the palms remain glued to the ground.

What is the A90 coach tip for Alternating Plank Lunge?

Step the foot completely outside of the hand to ensure a deep stretch in the hip flexors and full abdominal engagement.

Is Alternating Plank Lunge suitable for beginners?

Alternating Plank Lunge is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Alternating Plank Lunge?

No. Alternating Plank Lunge is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes alternating plank lunge into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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