Muscle groups

Quadriceps, Hamstring, Calves, Glutes


Start in a lunge position, tall posture, hips and knees forming 90 degrees angles.

Begin by loading up the front leg, hinge slightly forward at the hips. This will shift more weight to the front foot, driving it down into the floor, creating tension in the glute and hamstrings.

Forcefully push through the front foot, and explode upwards off the big toe. Use your arms to create more force , fully extend your working leg, as you drive the opposite knee up to the sky.

Land softly on the ball of the foot, squeeze the glute to help you stabilise, pausing in a tall standing positiong. Hinge at the hips, and return with control to the bottom of the lunge position. Reset and repeat fo repetitions, then switch sides.

Minimise use of the back leg, it's important to create tension in the front leg before driving up.

Control the landing, knee soft (don't lock it out) Slowly return to the start, by hinging from the hips and lowering the back leg.

Pause at the bottom and repeat for repetitions. Switch sides.

Maintain a neutral back throughout

Movement Group


Required Equipment


Progressions And Regressions