• Stand with bar on back and feet hip-shoulder width apart
• Step backward into lunge position
• Lower hips until back knee is 1-2 inches off floor
• Don’t let front knee move past toes
• Push off front leg, return to starting position

Coaching Point: Stepping backward into the lunge, rather than forward, reduces stress on the knee while still providing the benefits of a normal lunge. I tell my athletes to imagine they’re on skis for this exercise. It’s much easier to maintain balance if you keep your legs slightly apart instead of stepping directly behind the front foot.