This variation of lunge teaches you to use your glutes to work against your momentum, stabilize with your core and hamstrings, and keep pressure out of your knees!
This is a body weight only exercise that can be performed with weight when mastered. Start with your feet together with your hips and shoulders squared. Lunge one leg forward, creating enough space for your hips and shoulders to remain square as you descend. Once you are lunged forward and your glutes are stretched, push through the heel of your front foot while you squeeze your glutes and return to the starting position.
Your goal is to move at a slow and controlled pace, keeping your weight in your heel, and squeezing your glutes from the bottom to the top. I recommend alternating legs for 3 sets of 20-30 reps.
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