Stand tall holding a medicine ball at chest height, feet shoulder-width apart. Maintain a neutral spine and brace your core lightly before starting.

1. Step laterally with one foot, shifting weight onto that side while keeping the other leg straight.
2. Lower hips into a lunge, pushing the hips back and maintaining a vertical torso.
3. Continue descending until the thigh of the bent leg is parallel to the floor, or slightly higher.
4. Pause briefly, keeping the working knee aligned over the foot.
5. Drive powerfully through the heel of the bent leg to push off and return to the start.
6. Alternate the movement to the opposite side and repeat.