- Begin in a standing position with hands on your hips.
- Take an aggressive step backward with the right foot, gently “kissing” your back knee to the ground.
- Keeping the front left knee over the toe, drive through the forward heel to a standing position.
- Alternate legs and repeat.
Standard: At the bottom of the lunge, the back knee must gently “kiss” the ground for the rep to count and the point of contact must be behind the center line of the body. At the top of the movement you must be standing upright with hips and knees extended.
Modification 1 for Beginner: Perform the move the same as instructed above, but use a chair for balance and stability.
Modification 2 for Advanced: Perform the move the same as instructed above, adding dumbbells for extra resistance.