Instructions:
- 1Start in a push-up position with your hands slightly wider than shoulder width apart.
- 2Lower your body towards the ground until the chest nearly touching the floor.
- 3Push your body up back to the starting position.
- 4Follow this with a step back and lower into a lunge, keeping your hands against the wall.
- 5Repeat the movement, alternating legs for the lunge.
Tips:
- Keep your body align throughout the exercise.
- Avoid arching your back in the push-up.
- Make sure your knee does not extend past your toes in the lunge.
- Breathe in as you lower your body and exhale on the way up.
Push-up Alternate Rear Lunge Against Wall
The Push-up Alternate Rear Lunge Against Wall is an effective body weight exercise designed to engage multiple muscle groups, primarily targeting the chest while also activating the legs and core. This compound movement combines elements of a traditional push-up with the dynamic action of a rear lunge, providing a comprehensive workout experience.
How to Perform the Exercise
- Start by standing a few feet away from a wall, facing it. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
- Engage your core as you lower your chest towards the wall in a controlled manner, performing a push-up.
- Push back to the starting position and step one leg back into a lunge, ensuring that your knee doesn’t extend beyond your toes.
- Return to the starting position and repeat the push-up, alternating legs with each lunge.
Benefits of the Exercise
This exercise not only helps to build strength in the chest but also improves stability and coordination through the lunges. It can be particularly beneficial for those looking to enhance their overall fitness level without the need for equipment. The integration of upper and lower body movements also boosts cardiovascular activity, making it a great addition to any workout routine.
Tips for Success
- Focus on maintaining proper form throughout the exercise to avoid injury.
- Start slow, especially if you're new to body weight exercises, and gradually increase your intensity as you become more comfortable.
- Keep your core engaged during both the push-up and lunge to maximize stability and effectiveness.
Incorporating the Push-up Alternate Rear Lunge Against Wall into your workout routine can provide a unique challenge and variety, helping you to achieve your fitness goals effectively. Remember to listen to your body and adjust the movements to suit your comfort level. Happy exercising!