Lunge Punches / Lunges
How to Do Lunge Punches / Lunges
- Keeping your back upright, take one step forward (around 1.5x a normal forward step).
- Lower your body into the lunge until the forward leg reaches a 90-degree angle bend.
- As you lunge, strike forward with your opposite hand to a punch. Your back knee should only just hover from the floor.
- Push upwards through the front leg and drive your body back to the starting position.
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Related Glutes & Hip Flexors And Quadriceps Exercises
Bosu Ball Single / One Leg Bridge / Hip Thrusts / Extensions / Raises
Reverse Dumbbell Lunges
Fire Hydrants / Abductor / Adductor Knee Raises
Lunge Punches / Lunges Exercise Details
Muscles worked
Lunge Punches / Lunges targets glutes & hip flexors and quadriceps and also works abs and hamstrings and shoulders. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is an at-home exercise. Equipment required: no equipment.
Similar exercises
Related exercises that work similar muscle groups include Bosu ball single / one leg bridge / hip thrusts / extensions / raises, reverse dumbbell lunges and fire hydrants / abductor / adductor knee raises. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
