Safety Notes

• Avoid if acute knee, hip, or back issues.
• Start with light weight to master coordination.
• Maintain neutral spine to prevent lower back strain.
• Ensure proper knee alignment to avoid joint stress.
• Consult professional for pelvic instability.

Spotting

Not typically required; partner can assist with balance if needed, but focus on form over heavy loads.

Common Mistakes

• Rounding back during hinge.
• Using arms to swing.
• Knee caving in lunge.
• Leaning forward in lunge.
• Excessive momentum without control.

• Acute knee injuries
• Hip instability
• Lower back pain
• Pelvic issues

• Adequate hip flexion and extension
• Ankle dorsiflexion for lunge depth

Build Up First

• Master basic hip hinge and swing
• Proficient in bodyweight lunges
• Core stability competency