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// NOBILITY COACHING

EXERCISE EXECUTION

Category: Squat

// EXERCISE EXECUTION

Stationary Lunge

// COACHING AUDIO

00:00 / 03:35

The stationary lunge is a foundational unilateral lower-body exercise that develops single-leg strength, stability, and coordination, primarily targeting the quadriceps, glutes and adductors.

// EXERCISE BREAKDOWN 

[.png

The Setup

Execution

    Find a stance that isn't too long or too short.

    Find a stance that isn't too wide or too narrow.

    Start from the floor

    Both feet facing forward
    Back leg isn't rotating out​

    Front foot nice and straight

    Position front knee just inside of hips
    (Ipsilateral Hip Shift​)

    Long Spine & Abs Tight

    Upright Torso,
    Then perform a small hip hinge to load the front leg.
    (lean into the front leg slightly)

    Feel tension build in the front leg

    Turn the torso in towards the front leg slightly

    Nose in line with Knee, in line with Toes

    Whole Foot Pressure
    (Slight focus on base of big toe and inside heel​)
[ (1).png

Phase One

Execution

    Push through the front leg

    Push straight up, not back

    Avoid shifting your weight onto the back leg

    Maintain whole-foot pressure

    Maintain Nose, Knee and Toes

    Maintain a long spine and abs tight

    Shoulder blades down into front pockets​

    ​We push up, not pull​

    Keep the front leg loaded throughout
[ (2).png

Phase Two

Execution

    Control your descent rather than dropping down

    Maintain load through the front leg​

    Avoid shifting your weight onto the back leg

    Maintain whole-foot pressure.

    Maintain nose, knee and toes

    Lower until your back knee reaches the floor

    Return to start position

// COMMON MISTAKES

Back Leg Rotating Out

Stance Too Narrow

Rounding The Back

Heel Coming Up

Stance Too Wide

Sticking The Bum Out

Trying To Pull Up Instead Of Push

Stance Too Small

All Hip No Knee

Too Much Weight On Back Leg

Stance Too Big

All Knee No Hip

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