Lunge to Balance

Setup & Positioning

"Start standing tall with your feet hip-width apart. Step one foot forward into a lunge position—front foot flat, back heel lifted. Keep your chest tall, shoulders back, and core braced."

Key point: “Your front knee should be stacked over your ankle—not pushed way forward—and both knees should bend to about 90 degrees in the lunge.”

Execution

"From the bottom of the lunge, drive through the heel of your front foot to rise up, bringing your back knee forward and upward into a balance position at hip height. Hold that balance for 1–2 seconds before stepping back into the next lunge. Complete all reps on one side before switching legs."

Where You Should Feel It

• Quads and glutes of the working leg
• Core stabilizers keeping your torso upright
• Ankle and foot muscles working during the balance

Where You Shouldn’t Feel It

• Knee pain from letting the front knee cave in or travel too far forward
• Lower back strain from leaning forward excessively
• Wobbling from rushing the balance transition

Breathing

"Inhale as you lower into the lunge, exhale as you push up into the balance position."

Common Mistakes to Avoid

1. Using momentum to swing into balance – Move with control.
2. Letting the front knee cave inward – Keep it aligned with toes.
3. Skipping the balance hold – Pausing builds stability and coordination.
4. Leaning too far forward – Stay tall to protect your back and improve balance.