ex_MFI5TU

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Waist · Body Weight

Alternating Plank Lunge

intermediatestrengthOne side at a timeMale & female model

Alternating Plank Lunge is an intermediate compound strength exercise that works the abs (waist), with the hip flexors and triceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds per side, and it burns about 6.1 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 6.1 kcal

Primary muscles

Abdominals · rectus abdominis
Obliques · external, internal obliques
Quadriceps · quadriceps femoris

Secondary muscles

Hip Flexors · iliopsoas
Triceps · triceps brachii

How to do 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.
Step your right foot forward outside your right hand, bringing your body into a low lunge position.
Return your right foot to the plank position.
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.

Alternating Plank Lunge alternatives

Dumbbell Plank Pullthrough

Abs · intermediate

Ab Wheel Plank

Abs · intermediate

Dumbbell Elbow Side Plank

Abs · intermediate

Dumbbell Hand Side Plank

Abs · intermediate

More abs exercises

Unilateral Plank

Plank Lunges

High Plank

Runners Lunge

Body Saw Plank

Long Lever Plank

Unilateral Front Plank

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Alternate Arm Leg Plank

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Alternating Plank Lunge FAQ

What muscles does Alternating Plank Lunge work?

Alternating Plank Lunge mainly works the abs in the waist (rectus abdominis, external, internal obliques and quadriceps femoris). The hip flexors and triceps work as secondary muscles.

What equipment do you need for Alternating Plank Lunge?

None. Alternating Plank Lunge is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Alternating Plank Lunge should I do?

Start with 2-3 sets of 30-60-second holds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Alternating Plank Lunge good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Alternating Plank Lunge burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Alternating Plank Lunge?

Other exercises for the abs include Dumbbell Plank Pullthrough, Ab Wheel Plank, Dumbbell Elbow Side Plank and Dumbbell Hand Side Plank.

For developers

Use Alternating Plank Lunge in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_MFI5TU" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_MFI5TU",
  "name": "Alternating Plank Lunge",
  "model": "male",
  "counterpartId": "ex_3RT3C2",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_MFI5TU/mp4-720.mp4?…",
    "poster": "https://…/ex_MFI5TU/poster.jpg?…"
  }
}