A specialized lunge variation that emphasizes forward knee movement over the toes to improve knee health, ankle mobility, and quadriceps strength through controlled eccentric loading.
Stand with feet hip-width apart, holding dumbbells at your sides. Step forward with one leg, allowing your knee to travel forward over your toes while maintaining heel contact. Lower your back knee toward the ground in a controlled manner, keeping your front knee aligned with your second toe. Push through your front foot to return to the starting position, maintaining control throughout the movement.
Begin standing with feet hip-width apart, holding dumbbells at your sides with arms extended. Maintain an upright posture with shoulders back and core engaged.
Return to the starting position with both feet together, maintaining the same upright posture and controlled movement throughout the return phase.
Keep your front knee aligned with your second toe, maintain heel contact with the ground, control the descent, push through your front foot
Allowing the front knee to cave inward, losing heel contact, rushing the movement, not maintaining proper knee alignment
Increase dumbbell weight, add a pause at the bottom position, perform walking lunges, or add a knee drive at the top of the movement.
Start without weights, reduce the forward step distance, perform assisted lunges with a support, or practice the movement pattern with bodyweight only.
Ensure proper knee alignment to avoid stress on the joint. Start with lighter weights and gradually progress. Stop if you experience knee pain or instability. This exercise requires good ankle mobility and knee stability.