4-D lunge
Category: Strength
3-6 reps per leg in each direction
Carla van den Berg
Knee stacked over ankle at each lunge, moving opposing arm &Â leg together at each direction:
- Forward lunge
- Toes of both feet point forward
- Side lunge
- Toes of both feet point forward
- Both feet flat on the floor
- Diagonal lunge
- Toes from 'back'/straight leg pointing in original forward direction
- Toes from 'front'/bent leg point towards 7 o'clock if left foot, towards 5 o'clock if right foot
- Reverse lunge
- Knee stacked over ankle
- Toes of both feet point forward
Forward & Backward lunges
- Knee collapsing inward
- Cue "Look down: Can you see the inside of your front foot?"
- Back foot twisting
- Cue "Point toes straight ahead"
Side lunge
- Outside edge of foot lifting off the floor
- Cue "Feet flat and sticky"
- Toes pointing outward
- Cue "Point toes straight ahead"
- Excessive forward lean
- Cue "Sit back into hips"
Diagonal lunge
- Toes of 'back'/straight leg point inward
- Cue "Back foot doesn't move"
- Knee control
- Glute and quad activation & strength
- Hip mobility
- Single-leg deceleration mechanics in various planes of movement
- Coordination