# Plank to Lunge

A plank exercise that steps one foot forward beside your hands and back again, alternating legs. Trains the abs and obliques to hold the plank steady while the hips move.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/alternating-plank-lunge/video/male.mp4
- HTML: https://seto.fit/exercises/plank-to-lunge/

## Muscles worked

- Abs: 8/10
- Obliques: 7/10
- Lower back: 4/10

## How to do the Plank to Lunge

1. Start in a high plank, hands under your shoulders, legs straight.
2. Step one foot forward and plant it flat beside the same-side hand.
3. Step back to the plank, keeping your hips level, then switch legs.
4. Focus on controlled movement, keeping your stomach tight throughout the exercise.

### Full technique — 6 steps

1. Start in a high plank with hands under shoulders and legs extended behind you.
2. Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
3. Step one foot forward and plant it flat on the floor just outside the same-side hand.
4. Keep your ribs down and pelvis level without shifting onto the support side.
5. Step the foot back to the high plank with your body in a straight line from head to heels.
6. Switch sides and repeat, alternating controlled reps from side to side.

## Common mistakes

- Hips piking high above shoulders
- Hips sagging below shoulders
- Shifting weight side to side
- Foot landing short of the hands
- Shoulders drifting behind hands

## Form cues

- Keep hips level
- Press through the palms
- Plant the whole foot
- Keep ribs down

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth**: 3 sets of 8–12 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 12–20 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Sit-Up to Press](https://seto.fit/exercises/dumbbell-sit-up-to-press/), [Dumbbell Decline Sit-Up to Press](https://seto.fit/exercises/dumbbell-decline-sit-up-to-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Three Legged Downward Dog](https://seto.fit/exercises/three-legged-downward-dog/) — 35% of bodyweight
- **This exercise: Plank to Lunge — 45% of bodyweight**
- Harder: [Box Plank Walk-Up](https://seto.fit/exercises/box-plank-walk-up/) — 50% of bodyweight
- Harder: [Plank Up-Down](https://seto.fit/exercises/plank-up-down/) — 60% of bodyweight

## Quick answers

### What muscles does the Plank to Lunge work?

Primary: Abs 8/10, Obliques 7/10. Also works: Lower back 4/10.

### When should I do the Plank to Lunge in a workout?

Accessory. Goes after the main lifts. ≈ 5 min with rest.

### How many sets and reps of the Plank to Lunge?

Strength: 3–4 sets of 6–8 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3 sets of 8–12 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Plank to Lunge?

Dumbbells: Dumbbell Sit-Up to Press, Dumbbell Decline Sit-Up to Press.

### What is an easier version of the Plank to Lunge?

Three Legged Downward Dog (35% of bodyweight).

### What is a harder version of the Plank to Lunge?

Box Plank Walk-Up (50% of bodyweight), Plank Up-Down (60% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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