Forward lunge
Knee and thigh · Learning · in reps · per side
Why it helps your running
Teaches your leg to absorb an incoming step and then push off again: exactly what each foot strike does on downhills.
- You'll need
- nothing: just your bodyweight
- Tempo
- 2 s down, 1 s up
How to do it
- Take a big step forward and lower for 2 seconds until your back knee nearly touches the ground.
- Push back hard off your front heel to return to standing.
- Keep your front knee over your foot, in line with it.
Common mistakes
- Your front knee caves inward when you land.
- You lean forward as you push back up.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.