Plank to Lunge — how to, muscles worked, alternatives

How to do the Plank to Lunge

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

Full technique — 6 steps

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

Substitutes by equipment

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

Dumbbells

Dumbbell Sit-Up to Press Harder
Dumbbell Decline Sit-Up to Press Harder

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 35% of bodyweight
This exercise Plank to Lunge 45% of bodyweight
Harder Box Plank Walk-Up 50% of bodyweight
Harder Plank Up-Down 60% of bodyweight

Too hard for now? Start with the Three Legged Downward Dog.

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.