Lunge with Leg Lift

Description

How to Do Lunge with Leg Lift

1. 1
   Setup

   Stand tall with your feet hip-width apart, shoulders back, and core engaged, looking straight ahead.

2. 2
   Setup

   Take a controlled step forward with one leg, ensuring your torso remains upright and balanced.

3. 3

   Lower your hips until both knees are bent at approximately a 90-degree angle, with your front knee directly over your ankle and your back knee hovering just above the floor.

4. 4

   Drive through your front heel to push back to the starting standing position, simultaneously lifting your back leg straight up behind you, engaging your glutes.

5. 5

   Slowly lower the lifted leg back down to the starting position or directly into the next lunge, maintaining balance and control throughout the movement.

Tips

• Maintain a stable core throughout the entire movement to protect your lower back and improve balance, especially during the leg lift.
• Focus on driving through the heel of your front foot when pushing back up from the lunge to maximize glute and hamstring activation.
• Control the descent into the lunge and the return of the lifted leg; avoid letting gravity drop you or swinging your leg haphazardly.
• Keep your chest up and shoulders back to maintain good posture, preventing rounding of the back during the lunge and lift.

Common Mistakes

• ×Leaning forward excessively places undue stress on the front knee; keep your torso upright and lower straight down.
• ×Not fully engaging the glutes during the leg lift means you're just swinging your leg; ensure you squeeze your glute at the top of the lift.
• ×Allowing the front knee to collapse inward can cause injury; actively push your front knee outward, aligning it with your second toe.