Moves/Lunge Matrix

Lunge Matrix

ID: 502

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

Key Teaching Points:

  1. 1. Breathe consistently — match breathing to movement rhythm.
  2. 2. Brace core before stepping; stability is set before the weight shifts.
  3. 3. Keep the torso upright; a slight forward lean is acceptable but avoid collapsing.

Regression:

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

Progression:

Progress to a walking lunge then a jumping lunge once bilateral mechanics are solid.

Common Problems:

Pushing off the back toe to assist the return — ensure all drive comes from the front heel.