The Real Reason You Can’t Run Faster

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4-Way Lunges

Forward-Reaching Lunges

  • Start in a split stance with one foot in front of you and the other behind you.
  • Bring back knee toward the floor so both legs form two 90-degree angles, hips slightly higher than knees, weight through the heel of the front foot.
  • Hold stance, hinge from hips, and bend forward as if you are reaching for something in front of you on the floor.
  • Keep back flat.

Side-to-Side Lunges

  • Get into your lunge position.
  • Hold stance, side-bend from your torso to the right and left.

Rotational Lunges

  • Get into your lunge position.
  • Hold this stance and then twist your torso to the right and left.

Up-and-Down Lunges

  • Get into your lunge position.
  • Bring back knee toward the floor so both legs form two 90-degree angles with your hips going straight down to the ground.
  • The front knee should move forward as little as possible and should never pass the toes.
  • Drive hips straight back up to come out of the lunge.
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