4-D lunges

Knee stacked over ankle at each lunge, moving opposing arm & leg together at each direction:

• Forward lunge
  • Toes of both feet point forward
• Side lunge
  • Toes of both feet point forward
  • Both feet flat on the floor
• Diagonal lunge
  • Toes from 'back'/straight leg pointing in original forward direction
  • Toes from 'front'/bent leg point towards 7 o'clock if left foot, towards 5 o'clock if right foot
• Reverse lunge
  • Knee stacked over ankle
  • Toes of both feet point forward

Forward & Backward lunges

• Knee collapsing inward
  • Cue "Look down: Can you see the inside of your front foot?"
• Back foot twisting
  • Cue "Point toes straight ahead"

Side lunge

• Outside edge of foot lifting off the floor
  • Cue "Feet flat and sticky"
• Toes pointing outward
  • Cue "Point toes straight ahead"
• Excessive forward lean
  • Cue "Sit back into hips"

Diagonal lunge

• Toes of 'back'/straight leg point inward
  • Cue "Back foot doesn't move"

• Knee control
• Glute and quad activation & strength
• Hip mobility
• Single-leg deceleration mechanics in various planes of movement
• Coordination