Moves/resisted forward lunge

resisted forward lunge

ID: 208

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Exercise Type:
Lower Step
Contraindications:
Knee Problems, Ankle/Calf Problems
Equipment:
Floor Based, Dumbbell
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Avoid compensation patterns; if form breaks, address the limiting factor.
  2. 2. Back knee lowers with control — tap the floor gently, do not crash.
  3. 3. Brace core before stepping; stability is set before the weight shifts.
  4. 4. Establish a stable base before adding any dynamic component.

Regression:

Use a split-squat with the rear foot elevated on a low surface to reduce the balance demand.

Progression:

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

Common Problems:

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