Step by step instructions, muscle activation and variants for the Push-Up Alternate Rear Lunge against Wall.
A compound bodyweight exercise that alternates between an inclined push-up against the wall and a rear lunge, targeting the chest, shoulders, and legs in one flowing movement. Using the wall for the push-up component reduces intensity while allowing you to focus on the coordination and lower-body pattern.
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The Push-Up Alternate Rear Lunge against Wall is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.