Deep Lunges
Deep Lunges take this unilateral movement pattern through our entire range of motion while challenging our overall stability.
Not only will this build strength and mobility, it’ll also help keep our joints healthy and strong for years to come. Provided you build up safely, of course!
As with all calisthenics moves, build up to this progressively. If your joints hurt from doing this movement, experiment with some easier variations instead.
Congratulations on reaching this step!
Standards
LEVEL 1: 2 Sets of 10 (Both Sides)
LEVEL 2: 2 Sets of 15 (Both Sides)
LEVEL 3: 2 Sets of 20 (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.
Move your arms however you wish to balance this exercise!
It can be helpful for alignment to imagine your knee going over your second toe during the lunge.
Lunge only as deeply as you can without losing your form. It’s okay if you don’t make it through the full range of motion at first. With practice, you will get there!
Try to keep your back neutral throughout the exercise.
Tutorial
Stand approximately shoulder distance apart.
Step back into a large split stance. Be sure to find your balance before moving on!
Slowly lunge forward until your hamstrings touch your calf. Allow the heel of your back leg to lift as you lunge. Allow your front knee to pass your toes.
Pause for 1 Second.
Press down and back through your front foot to return to start.
Repeat 3-5.
Progression & Regression
To make this exercise harder: Trying to maintain good form with a straight back leg, upright body, and stable knees will make this exercise harder! Afterwards, you can add weight with dumbbells, if you choose.
To make this exercise easier: Lunging at a slight incline like a hill or staircase will make this easier. You can also assist with your arms.