A dynamic lunge variation performed on the balls of the feet to improve balance, ankle stability, and lower body strength.
Stand on the balls of your feet with feet together. Step forward into a lunge position while maintaining balance on the balls of both feet. Lower your body until both knees are bent at approximately 90 degrees. Push back up to the starting position and repeat with the opposite leg.
Begin standing on the balls of your feet with feet together, core engaged to maintain balance and stability.
Return to the starting position on the balls of your feet, maintaining good posture and balance throughout the movement.
Stay on the balls of your feet, keep your core tight, maintain balance, control the movement
Losing balance, allowing heels to touch ground, not maintaining core engagement, rushing the movement
Add weights, increase range of motion, perform on unstable surface, or add arm movements.
Perform regular lunges first, hold onto support for balance, or reduce range of motion.
Stop if you experience pain in the ankles, knees, or lower back. Maintain proper balance to avoid falls. This exercise requires good ankle stability.