1. Forward lunge
- Start in a standing position. Take a big step forward, planting your front foot flat on the floor.
- Control the downward phase keeping your front knee in the line with your toes.
The weight should be through the heel of your front foot, do not push your knee forward causing your heel to come off the floor.
- At the bottom of the lift, there should be a straight line from your knee to your shoulder. From this position, drive through your front foot to return to the standing position.
- Keep good posture and an upright torso throughout the lift.
Progression: Add resistance using a weighted vest, dumbbells, kettlebells or barbell.
2. Lunge and twist
- Start in a standing position. Take a big step forward, planting your front foot flat on the floor.
- Control the downward phase keeping your front knee in the line with your toes.
The weight should be through the heel of your front foot, do not push your knee forward causing your heel to come off the floor.
- At the bottom of the lift, there should be a straight line from your knee to your shoulder. From this position, keeping your hips square, rotate your trunk in both directions then drive through your front foot to return to the standing position.
- Keep good posture and an upright torso throughout the lift.
Progression: Add resistance using a weighted vest, dumbbells, kettlebells or barbell.
3. Reverse lunge
- Start in a standing position. Take a big step backward, keeping your front foot flat on the floor.
- Control the downward phase keeping your front knee in the line with your toes.
The weight should be through the heel of your front foot, do not push your knee forward causing your heel to come off the floor.
- At the bottom of the lift, there should be a straight line from your knee to your shoulder. From this position, powerfully drive through your front leg causing you to return to the standing position, leading with the chest.
- Keep good posture and an upright torso throughout the lift.
Add resistance using a weighted vest, dumbbells, kettlebells or barbell.
4. Lateral lunge
- Start in a standing position. Take a big step to the side, your front foot should be flat on the floor and your toe pointing slightly outwards. It may be useful to place your arms out in front of you for balance when you lunge.
- Control the downward phase pushing your hips back, keeping your chest up and your knee in line with your toe. The weight should be through the heel of the leading leg, do not push your knee forward causing your heel to come off the floor.
- Your non-leading leg should stay fixed in the same position with no bend at your knee.
From the bottom position, powerfully drive through your heel to return to a standing position.
- Keep good posture and an upright torso throughout the lift.
Progression: Add resistance using a weighted vest, weighted plate, dumbbells or kettlebells.
5. Pivot lunge
- Start with a wide stance and your toes pointing outwards. Rotate your upper body towards one leg and in a controlled a movement, lunge towards your front leg.
Your front knee should follow the line of your toes.
- From the bottom position, drive your front heel into the floor to return to the start position and perform on the opposite side.
Progression: add resistance using a weighted vest, weighted plate, dumbbell or kettlebell.
6. Split squat
- Start with your feet in a split stance position, with the weight through the heel of your front foot and the ball of the back foot. Your feet remain fixed throughout the lift.
- In a controlled movement, bring the back knee towards the floor, stopping just before your knee hits the ground. Your front knee should move in the line of your toes with the weight through the heel. Do not push your knee forward causing your heel to come off the floor.
- At the bottom of the lift, there should be a straight line from your knee to your shoulder.
- Powerfully drive through your heel to return to the standing position. Maintain strong trunk throughout.
Progression: To add resistance you can use; weighted vest, barbell, dumbbell, kettlebell, medicine ball.
7. Bulgarian split squat
- Start in a split stance position with your back leg raised on a box (or something similar).
Your front foot should be flat on the floor and the weight through your heel.
- In a controlled movement, lower your back knee towards the floor. Keep your back straight throughout the lift and your front knee should follow the line of your toes.
Keep your hips through aiming to create a straight line from your knee to your shoulder.
- At the bottom of the lift, powerfully drive through the heel of your front foot to return to the start position leading the movement with the chest.
Progression: You can add resistance using weighted vest, dumbbell, kettle bell, a barbell.
