Bodyweight Lunges
This exercise is what we usually imagine when we think of a lunge. This is also a movement that you might do pretty regularly!
The most famous example is kneeling during a proposal. This is good practice for a big moment!
Or, you might just be kneeling down to tie your shoe. Also a very important moment, though much less romantic.
Standards
LEVEL 1: 2 Sets of 15 (Both Sides)
LEVEL 2: 2 Sets of 25 (Both Sides)
LEVEL 3: 2 Sets of 30 (Both Sides)
Do 2-3 Sets of as many as you safely can.
Once you can meet or exceed the sets and reps of Level 3 with good form, you are ready to move on to a harder variation.
Form Cues
Avoid working through pain on this exercise (and others in the routine). Use assistance in the ranges where you feel pain until you’re able to do them pain-free. Feeling effort is okay.
Your legs should be about shoulder width apart and your hips should be facing forward.
Try to keep your front heel down throughout this movement.
Move your arms however you wish to balance this exercise. It does not matter much.
Lunge only as deeply as you can without losing your form. It’s okay if you don’t make it to the ground at first. With practice, you will get there!
It can be helpful for alignment to imagine your knee going over your second toe during the lunge.
Try to keep your back neutral throughout the exercise.
Tutorial
Step into a split stance, keeping your feet shoulder distance apart.
Slowly lunge forward by lowering your back knee toward the ground. Imagine a straight line from the top of your head through the tip of your knee. Be careful on the descent - don’t crash into the ground!
Allow the knee of your front leg to pass your toes. Your torso should remain neutral and upright.
Pause for 1 Second.
Push down into the ground with the heel of your front foot to slowly return to start.
Repeat 2-5.
Progression & Regression
To make this exercise harder: Stepping further away will make this exercise harder.
To make this exercise easier: Assisting yourself through this movement or lunging on a slight incline can make this easier. A staircase can work well.