ex_QEBXRP

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Waist · Body Weight

Plank Lunges

intermediatestrengthMale & female model

Plank Lunges is an intermediate compound strength exercise that works the abs (waist), with the shoulders and glutes assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, 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

Core · Rectus Abdominis, Obliques
Hip Flexors · Iliopsoas
Quadriceps · Rectus Femoris

Secondary muscles

Shoulders · Deltoids
Glutes · gluteus maximus, gluteus mideus

How to do 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.
Bring your right knee forward and place your right foot outside your right hand, keeping your left leg extended straight back.
Return your right foot to the plank position.
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.

Plank Lunges alternatives

Dumbbell Plank Pullthrough

Abs · intermediate

Dumbbell Hand Side Plank

Abs · intermediate

Dumbbell Elbow Side Plank

Abs · intermediate

Ab Wheel Plank

Abs · intermediate

More abs exercises

Unilateral Plank

Body Saw Plank

Long Lever Plank

High Plank

Unilateral Front Plank

Abs · intermediate

Alternating Plank Lunge

Abs · intermediate

Dumbbell Side Plank Up Down

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Side Plank With Hip Lift

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Plank Lunges FAQ

What muscles does Plank Lunges work?

Plank Lunges mainly works the abs in the waist (Rectus Abdominis, Obliques, Iliopsoas and Rectus Femoris). The shoulders and glutes work as secondary muscles.

What equipment do you need for Plank Lunges?

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

How many sets and reps of Plank Lunges should I do?

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

Is Plank Lunges good for beginners?

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

How many calories does Plank Lunges 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 Plank Lunges?

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

For developers

Use Plank Lunges 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.

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

{
  "id": "ex_QEBXRP",
  "name": "Plank Lunges",
  "model": "male",
  "counterpartId": "ex_X7VZLZ",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_QEBXRP/mp4-720.mp4?…",
    "poster": "https://…/ex_QEBXRP/poster.jpg?…"
  }
}