Lunges / Split-Squats

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General guidelines for all Lunging movements
(unless specifically stated otherwise)

head up, chest up
keep hips, knees and ankles in a line; no internal / external rotation of hips
if balance is an issue, pick a focal point to help assist
bring back knee lightly to (as as close to) the floor aiming for a good stretch of the hip
ideally, front knee should end directly above the ankle at the bottom (at maximum inline with toes); stay in complete control throughout
try to only lightly touch the back foot to the floor and don’t initiate off it to ascend
co-contract glutes and quads & focus on pushing the ground away (not trying to lift up)
contract through front leg only (everything evenly distributed)
aim to push with the whole foot, a little extra force from the toes is acceptable though.

Barbell Lunges

besides during walking lunges, step backwards instead of forwards ideally – stepping backwards should help you avoid any over-migration of knees over toes and assist with stability issues.
when alternating legs: if advanced, when pressing the front leg into the ground to come up, keep shoving it back hard until the other foot becomes the front foot and is planted on the ground ready for the negative (to maintain constant tension throughout).

Dumbbell Lunges

Variation for quad emphasis

Besides during walking lunges, step backwards instead of forwards ideally – stepping backwards should help you avoid any over-migration of knees over toes and assist with stability issues.
when alternating legs: if advanced, when pressing the front leg into the ground to come up, keep shoving it back hard until the other foot becomes the front foot and is planted on the ground ready for the negative (to maintain constant tension throughout).

For Quad Emphasis:

hold dumbbells beside hips and keep torso vertical throughout
be aware that the larger the stride from this position, the more the glutes will activate (so take smaller steps).

For Glute Emphasis:

the aim is to increase the range of motion at the hip joint (maximal trunk and extension)
lean forward at the hips during the eccentric, though avoid rounding the spine (chest up)
hold the dumbbells in front of the knees (the further in front the better)
imagine you are about to lunge forward at the bottom; ideally, front knee should end directly above the ankle at the bottom (maximum inline with toes) with glutes fully lengthened, extended at the front
take relatively longer steps, bring back knee lightly to the floor (or as close as possible)
push straight upwards on the concentric standing tall at the top.

Drop Box Lunges – from box / platform

use common sense to determine correct height for platform – re-evaluate as ability / progression dictates. Ideally, begin with a height about half-way up the shin, though if knee-joint issues are apparent, perhaps begin by using a 2-3” platform. Refrain from ever performing this exercise from a platform greater than just below that of knee height
lunge forwards off platform under control, explode back up.

Crossover Lunges

this is a somewhat advanced exercise; if performing for the first time, try without weight first
bring front foot forward and across the body; don’t let pelvis move – focus on keeping hips facing forward.

Bodyweight Alternating Plyometric Lunges

using the power and force of the front leg only, jump explosively from leg to leg, switching between them in mid-air in a smooth rhythmic motion.

Bulgarian Split-Squats

rest back foot on the platform – front foot planted 12-18” in front
to increase the stretch, elevate front foot 6″ or so by standing on a couple of weight plates for example (not depicted above).

Step-Ups

use platform that allows for a good stretch at the bottom, typically a standard bench should be appropriate
hold something for support only if necessary
bodyweight over front leg / quad
while keeping chest up, aim for maximum hip extension (stretch of the back leg); aim for a knee angle of greater than 90º and certainly don’t stand too close to the bench
stand straight up and lock out / extend hip at the top, the body should go straight up and down, not back and forth or rotating; only use the power and force of the front leg to come up if possible (no push from back leg / hip unless absolutely necessary)
barely touch the ground on the way down before coming back up
if instructed to use low cable resistance: ensure the cable has constant tension throughout.

Exercise Execution

Ham / Glute Specific Exercises

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Stability & Activation

Pullups & Pulldowns