Power Position Lunges

Why it’s done

Alternating between a curtsy and reverse lunge position creates more of a demand for muscular control and endurance for the athlete than a traditional lunge. The front leg is the targeted leg in both positions, changing your focus between the glute (curtsy position) and quadriceps (reverse position). The endurance involved in these movements creates more lactic acid than a traditional lunge, as there is no break from loading in the movement.

How it’s done

Starting in a neutral standing position, step back on a 45-degree angle, keeping the hips and shoulders square to the target with the front knee behind the front toe (curtsy position). Move from the curtsy lunge position directly to the reverse lunge position, again with the hips and shoulders square. Alternate between the movements with control, sinking the back knee under the hip, flexed at a 90-degree angle.

• The difficulty level can be increased by adding a weight in the hand on the same side as the back leg.

• This exercise focuses on glute stability and strength, while challenging the endurance of the quadriceps.

RECOMMENDED Perform this to timed 45-second intervals of 1 minute per side, with equal rest, for 3-5 sets.