lunge Pattern
Step-ups
Primary Targetquads
Equipmentbodyweight / dumbbells
SETUP & EXECUTION
Initial Phase
- 01Stand in front of a box/bench.
- 02Place entire foot on the box.
Movement Phase
- Drive through the elevated foot to lift body.
- Minimize push-off from back leg.
- Stand tall, then lower slowly.
Form Deviation Analysis
- ×Pushing hard with the bottom leg.
- ×Heel hanging off the box.
- ×Letting knee collapse inward.
Safety Protocols
Contraindicationsknee pain