Moves/Iso Lunge Press

Iso Lunge Press

ID: 20

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Exercise Types:
Lower Step, Upper Push
Contraindications:
Knee Problems, Shoulder Issues/Mobility
Equipment:
Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Keep the pelvis level — avoid hip hiking on the supporting side.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Shoulders stay stacked over hips — no leaning to one side.
  4. 4. Quality of movement always takes priority over speed or load.

Regression:

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

Progression:

Introduce a knee-drive at the top of the step to increase hip flexor and single-leg balance demand.

Common Problems:

Torso collapsing forward — reinforce upright chest and a strong brace before the step.