Preparation
1. Begin with both feet shoulder-width apart and
pointed straight ahead.
2. Hold dumbbells in each hand.
Movement
3. Draw abs in and activate glutes.
4. Lunge forward, landing on the heel of lunge foot.
5. Then, come to a stabilized position with front foot
pointing straight ahead and knee directly over second
and third toes.
6. Both knees should now be bent at 90-degree angles,
front foot should be flat on the ground and the back
foot should have the heel lifted off the ground.
7. From this position, drive off of front foot (heel first)
onto back leg.
8. Stand directly up into a balance position with balance
leg straight and “floating” leg flexed 90 degrees at the
hip and knee.
9. Dorsiflex foot.
10. Return “floating” leg to the ground, maintaining
optimal alignment.
11. Repeat on other leg.
12. Regression
a. Omit balance
b. Stationary lunge
c. Step-up
13. Progression
a. Frontal Plane Lunge
b. Transverse Plane Lunge