Push Up Alternate Rear Lunge Against Wall

Muscles worked

Setup

1. Stand facing a wall at arm's length with your feet hip-width apart.
2. Place your hands flat on the wall at shoulder height, slightly wider than shoulder-width apart.
3. Step your feet back 1-2 feet so your body is at a slight incline, resting on the balls of your feet.
4. Engage your core and glutes to create a straight line from your head to your heels.

How to do it

1. Inhale and bend your elbows to lower your chest toward the wall, keeping your elbows tucked at a 45-degree angle.
2. Exhale and push through your palms to return to the starting position with arms fully extended.
3. Immediately step your right leg back into a rear lunge, lowering your back knee toward the floor while keeping your torso upright.
4. Step the right foot back to the starting position and repeat the push-up, followed by a rear lunge on the left leg.

Form checklist

• Keep your core braced to prevent your hips from sagging or your lower back from arching.
• Ensure your front knee stays aligned with your ankle and does not cave inward during the lunge.
• Maintain a neutral neck by looking at a spot on the wall directly in front of your face.
• Keep your heels lifted during the push-up phase to maintain calf engagement and a straight kinetic chain.

Pro tips

• Focus on 'pushing the wall away' with force to maximize pectoral and serratus anterior activation.
• Pause for one second at the bottom of the lunge to challenge your balance and increase glute recruitment.
• Maintain a slow, controlled 2-second eccentric (lowering) phase for both the push-up and the lunge.

Make it harder

• Move your feet further away from the wall to increase the incline and put more weight on your upper body.
• Perform the push-up and the rear lunge simultaneously by stepping back as you lower your chest toward the wall.

Frequently asked

What muscles does the push up alternate rear lunge against wall work?

The push up alternate rear lunge against wall primarily targets the calves, glutes, pectorals, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the push up alternate rear lunge against wall?

The push up alternate rear lunge against wall requires no equipment — just your body weight.

Is the push up alternate rear lunge against wall good for beginners?

Yes. The push up alternate rear lunge against wall is a beginner-friendly movement and a strong foundation to build on.

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