Standing upright position, thumbs are pointed into the chest with elbows up and parallel to the floor. Keep the shoulder blades down and back while maintaining this position.
Take a long, but comfortable step backward maintaining the trunk position with feet, knees and hips aligned pointing forward and not out tothe side. Gently and with control, lower the back knee to the ground.
Maintaing the trunk position, gently push off the back leg and drive up with the front leg back to standing and repeate with the other leg.
Common Errors and Their Correction
Trunk position will bend forward, side bend or swing due to weakness in either leg. Shorten the length of the step until you are able to maintain the trunk position throughout the movement pattern.
Front knee may push past the foot and hip may push out away from midline. Shorten the length of the step or limit how low you drop into the lunge until you are able to maintain the knee behind the foot and hip square to midline throughout the movement pattern.
Back knee may not be able to touch the floor without proper position or pain. Shift more weight onto the front leg while driving the front hip back, feeling more of the glute and hamstring of the front leg in the process.
