The Lunge to Push Up


I enjoy bodyweight training because you can get really creative with it. It’s also fun and a good way to deload from constant weight training. Plus, bodyweight training can also be really fun.


In this exercise tutorial we are taking a lunge and combining it with a push up to make a total body exercise. You’ll be targeting your quads, adductors (inner thigh muscles), glutes, triceps, chest and shoulders.


You can do this exercise as an individual warm up or you can go for speed and treat it as a bodyweight conditioning exercise.



Here are a couple of things to consider before you take on this exercise:

  • If you can’t do 10-15 push ups with good form then you’re probably not ready for this combo. Can you do a side lunge? If you can’t then try learning that first.
  • You’re going to need a little bit of ankle flexibility but not a whole lot.
  • You need to be comfortable with your knee going over your toes. Some people can’t tolerate extreme knee flexion. If this is your case, then this movement isn’t for you.




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Juan Lugo