Menu
Sign out

Knees Over Toes Lunge

A dynamic lunge variation that emphasizes proper knee tracking over the toes to improve knee stability and strengthen the quadriceps and glutes.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Step forward into a lunge position, ensuring your front knee tracks over your toes. Lower your back knee toward the ground, then push back to starting position.

Starting Position

Stand with feet hip-width apart, ready to step forward into a lunge position.

Finishing Position

Return to the starting standing position with both feet together, maintaining proper form throughout the movement.

Form Cues

Keep knee over toes, control the movement, engage core, maintain balance

Common Mistakes

Knee caving in, not tracking over toes, rushing movement, poor balance

Progression Tips

Add weight, increase range of motion, try walking lunges, or perform on unstable surface.

Regression Tips

Reduce range of motion, use support, focus on form, or perform assisted version.

Safety Notes

Maintain proper form to avoid knee strain. Stop if you experience pain in knees, hips, or ankles. Consult a professional if you have lower body issues.