Instructions:
- 1Get down to floor on your palms and toes with your arms, legs and back straight.
- 2Lift your one foot off the ground and bring the knee towards your arm by bending it.
- 3Place the foot back on the ground and do the same movement with your opposite leg.
Tips:
- Keep your back straight.
- Your arms should be straight with your palms right under the shoulders
- Maintain a smooth breathing rhythm and avoid breath holding.
Mastering the Alternating Plank Lunge
The alternating plank lunge is a dynamic and engaging exercise that combines core stability with lower body strength. This compound move not only challenges your balance but also tones your legs, glutes, and core, making it an excellent addition to any workout routine.
What Are Alternating Lunges?
Alternating lunges involve stepping forward into a lunge position while maintaining a stable upper body. They can be performed as part of a full-body workout or as a targeted leg-focused session. The alternating plank lunge specifically integrates the plank position, which adds an extra layer of difficulty and requires engaging the core throughout the movement.
How to Do Alternating Lunges
To perform alternating lunges effectively, follow these steps:
- Start in a high plank position, with your hands directly under your shoulders and your body in a straight line from head to heels.
- Step one foot forward into a lunge position, ensuring your knee is aligned over your ankle.
- Return to the plank position and then switch legs, stepping the opposite foot forward into a lunge.
- Maintain a strong core and controlled breathing throughout the exercise, switching sides fluidly.
Tips for Success
- Alignment is Key: Keep your back straight and your core engaged to help maintain balance and prevent injury.
- Slow and Steady: Focus on form rather than speed. Quality over quantity will yield better results and help you avoid injury.
- Modify if Needed: If you find the plank position challenging, you can perform the lunges from a standing position, gradually incorporating the plank as you build strength.
Exploring Alternating Side Lunges
For added variety, consider incorporating alternating side lunges into your routine. This variation targets different muscle groups, focusing on the inner and outer thighs. To execute side lunges, simply step out to the side while bending one knee, keeping the other leg straight, and then return to the starting position.
In summary, the alternating plank lunge is a versatile exercise that promotes cardiovascular fitness, builds lower body strength, and enhances core stability. Whether you're a beginner or advanced, incorporating this exercise into your routine can lead to impressive strength gains and improved functional fitness.