The lunge is important for activities such as walking up stairs, climbing uphill, kneeling, or running.

The lunge works on internal rotation and extension of the hip, along with dorsiflexion of the toes. If you are missing the ability to get a full range of motion in your hips (internal rotation, in this case), you will notice that there is a tendency for your back foot to collapse or you will see that you need to turn it outwards to maintain the position. Also, if you tend to overextend while doing your lunges, you are most likely missing your hip extension. While the lunge isn’t as broadcasted and debated as the squat or deadlift, the lunge still carries major significance in a proper training program as it mirrors many sports movements.

Movement Sequence

Starting with your knees stacked under your hips and your ankles stacked under your knees, take a large step forward and lower your back knee towards the ground. As you are lowering the front knee should maintain a vertical position as well as being aligned with the foot. The back knee should be positioned behind the hip with around 70-90 degrees of dorsiflexion in your toes.


  • Air Lunge
  • Back-Foot Elevated Split Squat
  • Front-Foot Elevated Split Squat
  • Lateral Lunge
  • Multi-directional Lunge