Forward Lunge

Execution

1. Brace your belly lightly, look straight ahead and pull your shoulders back.
2. Step one foot forward about two and a half foot-lengths and land the whole foot flat.
3. Inhale and drop straight down until your back knee is close to the floor, keeping your torso tall.
4. Keep the front knee tracking over the toes and both hips level rather than letting one drop.
5. Exhale, drive through your front heel and push yourself back to standing.
6. Switch sides and repeat, doing the same number of reps on each side.
7. If you lose your balance or the knee hurts, end the set and move to a reverse lunge with something to hold.

Quick cues

• Track your knee over your toes.
• Keep both hips level.
• Drive through your front heel.
• Keep your torso tall.
• Walk on two parallel rails.

Common faults

• Fault: Taking a short step so the front knee travels a long way forward

  Fix: Lengthen the step by half a foot until the front shin is close to vertical at the bottom.

• Fault: Landing with both feet on one line, which kills the balance

  Fix: Land about one hand-span out to the side, like walking on two rails rather than a tightrope.

• Fault: One hip dropping away at the bottom

  Fix: Cut the load, put your hands on your hip bones to feel the tilt, and add single-leg balance work to your warm-up.

• Fault: The back knee banging down onto the floor

  Fix: Stop with the back knee about one fist off the floor and slow the descent to 3 seconds.

• Fault: Tipping the torso forward to make the way up easier

  Fix: Hold the weights close to your thighs, fix your eyes on a point at eye level and drop one load increment.