Moves/Lunge To Fly

Lunge To Fly

ID: 131

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Exercise Type:
Lower Step
Contraindications:
None
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Step length determines demand — longer step increases glute load, shorter increases quad.
  2. 2. Drive through the heel of the front foot to return to standing.
  3. 3. Establish a stable base before adding any dynamic component.
  4. 4. Shoulders stay stacked over hips — no leaning to one side.

Regression:

Perform a slow step-up onto a low box before progressing to lunges with a full stride.

Progression:

Add dumbbells, increase step height, or progress to a deficit reverse lunge.

Common Problems:

Hip hiking on the rear leg — cue level hips and engage the stance-leg glute.