Single-Leg Lunge


The single-leg lunge is a lower body exercise that strengthens the hamstrings, quadriceps, and glutes, while engaging core muscles and improving balance. See below to learn more about this exercise and how to perform it best.


  • A lunge can be preformed as a body weighted exercise or with additional weights. Lunges can be used to strengthen and improve mobility at the knees, ankles, hips, and abdomen.
  • To preform a forward lunge have the athlete in anatomical position. Using a singular foot, they will step out and begin to extend the foot forward, causing hip flexion, knee extension, and ankle dorsiflexion, until the legs are at an appropriate distance apart to allow a later 90 degree angle of the knee at the decent. With solidified leg distance, the foot can return back to a neutral position, flat on the floors surface. The descent can begin with knee and ankle flexion of the posterior leg inferiorly towards the ground, causing extension to occur at the leg of the posterior hip, while simultaneously flexing the knee and hip of the anterior leg until the knee of the posterior leg meets the ground. This sequence should land both knees in a 90 degree angle. The ascent begin by pushing off on the anterior foot while simultaneously beginning to extend the posterior knee and ankle, anterior hip going into extension while the posterior hip retracts, returning back to a neutral position. The exercise can their end or continue by preforming the same sequence with the opposite leg.

Steps for Athlete

  1. To preform a lunge, have the athlete stand up straight, feet shoulders width apart. Once the athlete is in position, the lunge can begin.
  2. Extending the leg of the selected side, causing hip flexion until reaching an appropriate distance to later on preform knee flexion of 90 degrees. The athlete needs to maintain a firm core and neutral back.
  3. Once the leg has been appropriately extended, flexion of both legs can begin lunging down. The front knee will be directed forward and the back will be directed towards the ground during knee flexion until hitting a 90 degree angle in close proximity to the ground.
  4. After holding this position, they can begin to raise back up, pushing off on their front foot, allowing for the back knee to go into extension and soon after, bringing the front leg back into starting position through hip retraction.
  5. The exercise can continue by using the alternate leg or ended once standing back up straight.

Recording Position

  • Side View or front view, have those recording to stand 3ft away from the athlete, maintaining a firm and still hold of their recording device.


By having having your athlete perform lunges on a frequent basis you’re able to help improve, assist in recovery, and evaluate the performance of their lower extremity. Ensuring your athlete has correct technique in this exercise reduces risks of injury and allows the thigh muscle groups to develop further.