Push-up Alternate Rear Lunge Against Wall

How to do it

Set up in a high plank with your hands on the floor and feet near a wall. Perform a push-up by lowering your chest and pressing back up. At the top, drive one knee back toward the wall in a rear lunge motion, return it, then push up again and alternate the leg drive each rep.

1. 1Feel your chest and triceps drive each push-up
2. 2Brace your core hard to keep hips level as you lunge a leg back
3. 3Keep your shoulders stacked over your hands at the top

Common mistakes

• ×Do not let your hips sag or pike during the push-up
• ×Avoid flaring your elbows wide at the bottom
• ×Do not twist your hips as you drive each leg back

Muscles worked

The push-up alternate rear lunge against wall mainly works the mid chest, triceps, and front delts, with the upper abs, lower abs, hip flexors, upper chest, lower chest, obliques, and glutes assisting.

• Mid ChestPrimary
• TricepsPrimary
• Front DeltsPrimary
• Upper AbsSupport
• Lower AbsSupport
• Hip FlexorsSupport
• Upper ChestSupport
• Lower ChestSupport
• ObliquesSupport
• GlutesSupport
• ForearmsMinor
• Lower BackMinor
• Upper TrapsMinor
• QuadsMinor
• HamstringsMinor
• CalvesMinor
• Side DeltsMinor