Moves/Airborne Lunges

Airborne Lunges

ID: 155

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Exercise Type:
Lower Step
Contraindications:
Knee Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Keep the torso upright; a slight forward lean is acceptable but avoid collapsing.
  2. 2. Keep the pelvis level — avoid hip hiking on the supporting side.
  3. 3. Control the step length on each rep — inconsistency loads unevenly.
  4. 4. Breathe consistently — match breathing to movement rhythm.

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:

Front knee traveling too far forward — cue a big step and emphasis on the vertical shin.