Forward lunge

A step forward and a descent until both knees bend to right angles, the back one just above the floor. The first single-leg exercise on the way to the pistol squat.

Level

Start

Equipment

No equipment

Measure

reps

Tempo

2-1-1-0 (down, pause, up, pause)

Technique

1. Take a long step forward, trunk upright, arms relaxed.
2. Lower until the front thigh is horizontal and the back knee just above the floor.
3. Push off the front foot back to standing, repeat on the other leg.

Common mistakes

• Front knee caving in.
• Step too short: the knee travels far past the toes and the heel lifts.