Rear Shift Lunge from Deficit
The reverse lunge off a low platform with a forward shift at the bottom: the hips and torso move over the front foot.
How to do it
Setup
Standing on a low step, hands clasped at the chest, feet hip-width.
Steps
- Step back off the platform into a deep lunge.
- Shift the hips forward over the front foot.
- Shift back, then step up onto the platform.
Common mistakes
Front heel lifting in the shift: keep the whole foot on the step. Rear knee banging the floor: hover it just above. Rushing the shift: move slowly in and out of it.
Breathing
Inhale stepping back, exhale rising.
