Benefits

• Strengthens quads, glutes and hamstrings

• Training one leg at a time can prevent strength imbalances

• Works unilateral strength and balance of lower extremities

Description

• Begin with bar on back in standing position

• Step forward into lunge position keeping front knee behind toes

• Lower down until back knee almost touches ground

• Push back into standing position without changing torso angle

Helpful Hints

• As you are lowering the weight to the ground, you should feel like you are lowering your butt into sitting position into a chair

• Do not change the angle of your torso throughout range of motion

• At first, perform lunges holding a dumbbell in each hand; progress to a weighted bar on your back

Common Errors

• Letting your knee move over your toes

• Leaning too far forward

Potential Risks

• Low back and knee injuries

Key Coaching Points

• Do not bend your torso too far forward

• Stay in as comfortable an upright position as possible

• Do not lean/waiver to the side

• Don’t let knee shift past toes

• Drop your back knee to just above the ground

• Keep your lower leg and knee of your forward leg directly aligned with your ankle