Muscle groups

Quadriceps, Hamstring, Calves, Glutes


Begin by balancing on one leg, squeeze the glute to help you stabilise. Stand tall, with your elevated leg bent, knee raised at hip height. Most of your weight should be on the front of your foot, gripping with the toes, don't lean back on your heel.

Reach your arms forward to counterbalance, keep your back neutral & begin hinging at the hips and bending the knee. Grip with your toes and drive your knee forward over the foot, don't let the knee cave inwards.

Keep tension on the glute and hamstring, control the descent as much as possible. Reach the heel of the free leg behind you and continue descending until your toes touch the floor. Pause at the bottom, use the back foot for balance, but try to limit it's assistance when driving back up.

Pushing through the ball of your front foot. Fully extend the hip, drive the back knee through, and squeeze at the top. Drive your arms to your sides to help you generate power.

Repeat for Repetitions. Switch Sides.

Movement Group


Required Equipment


Progressions And Regressions

Airborne Lunge Assisted