Moves/Half Pistols & Airborne Lunges

Half Pistols & Airborne Lunges

ID: 665

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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. Push the knee out on the descent to ensure it tracks over the toe.
  2. 2. Keep the pelvis level — avoid hip hiking on the supporting side.
  3. 3. Avoid compensation patterns; if form breaks, address the limiting factor.

Regression:

Reduce stride length or use a TRX or wall for balance assistance. Perform a reverse lunge on the spot before adding forward movement.

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.