Forward walking lunges with torso rotation and leg lift

Category: Strength

Level: 2

Carla van den Berg

  • Knee stacked over ankle
  • Both feet pointing forward
  • Torso upright
  • Rotate to same side as bent knee
  • Rotate slowly and with control
  • For leg 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"
  • Rotating too quickly
    • Cue "Turn slowly"
    • Cue "Keep eyes following hand"
  • Not pausing at leg lift
    • Cue "Stand up tall and still"
  • Knee control
  • Ankle stability
  • Glute and quad activation & strength
  • Thoracic spine mobility
  • Shoulder mobility
  • Posture
  • Single-leg deceleration mechanics