Walking lunges with arm and knee lifts (forward and backward)
Category: Strength
Level: 2
5-10 meters
Carla van den Berg
- Knee stacked over ankle
- Both feet pointing forward
- Torso upright
- For knee lift, bring back knee forward and up to a 90-degree angle while moving arms above the head
- Pause at leg lift
- Knee collapsing inward
- Cue "Look down: Can you see the inside of your front foot (arch)?"
- Cue "Push knee out towards pinky toe"
- Back foot twisting
- Cue "Point toes straight ahead"
- Not pausing at leg lift
- Cue "Stand up tall and still"
- Knee control
- Ankle stability
- Glute and quad activation & strength
- Shoulder mobility
- Posture
- Single-leg deceleration mechanics