Safety Notes

• Avoid collapsing the knee past the toes to protect the joint.
• If pain occurs in the knees, reduce the depth of the lunge.
• Ensure a stable landing before starting the descent.

Spotting

Not recommended. Focus on controlling the movement and use a lighter ball if stability is compromised.

Common Mistakes

• Front knee caving inward
• Leaning torso too far forward
• Not reaching 90-degree angles
• Allowing the medicine ball to drop

• Acute knee pain or injury
• Significant balance deficits
• Recent lower back injury

• Adequate hip flexor mobility in the trailing leg
• Good ankle dorsiflexion in the front leg

Build Up First

• Mastery of the bodyweight lunge movement pattern
• Basic core bracing competency