Setup & Positioning
"Start in a split stance with one foot forward and one foot back, about hip-width apart for balance. Keep your torso tall, shoulders stacked over hips, and core engaged. Your front foot should stay flat, and your back heel lifted slightly off the ground."
Key point: “Imagine your body moving straight down like an elevator—not forward like an escalator.”
Execution (Bodyweight Version)
"Lower your back knee toward the floor in a straight line, keeping your front knee stacked above the ankle. Pause briefly at the bottom, then press through your front heel to return to standing tall in the same stance. Perform all reps on one leg before switching sides."
Execution (Weighted Versions)
- Dumbbells/Kettlebells: Hold weights at your sides or in a front rack position for added load.
- Barbell: Place bar across your upper back (similar to a back squat position) and perform the same movement.
- Overhead Hold: Hold a light weight or medicine ball overhead to add a core stability challenge.
Body Alignment Cues
- Head/Neck: Neutral, gaze forward.
- Shoulders: Stay back and stacked over hips.
- Core: Braced to prevent leaning forward.
- Hips: Move straight down, not shifting side-to-side.
- Knees: Front knee tracks over toes, back knee drops under hips.
Where You Should Feel It
- Quads and glutes of the front leg doing most of the work
- Hamstrings and calves assisting with stability
- Core engaged for balance
Where You Shouldn’t Feel It
- Sharp knee pain (often from stepping too narrow or letting the front knee drift forward excessively)
- Lower back strain from leaning or arching
- Ankle discomfort from poor stance width
Breathing
"Inhale as you lower into the lunge, exhale as you drive back up to standing tall."
Common Mistakes to Avoid
- Letting the front knee collapse inward.
- Stepping too narrow and losing balance.
- Leaning forward instead of keeping chest tall.
- Bouncing or rushing instead of controlling the descent.
