Lunge Knee Press Outs
Starting Posture
Stand with your feet hip-width apart, weight in your heels. Step back with your right foot into a long lunge position. Place your hands on your hips.
How to Exercise
Bend both knees to a 90-degree angle, keeping the front knee behind the toes. Press through the left heel to return to standing while bringing the right knee up towards your chest. Press the right knee out to the side before stepping back into a lunge position.
Breath Control
Inhale as you step back into the lunge position, exhale as you press through the heel to stand and bring the knee up and out.
Common errors
Common errors include leaning forward or allowing the front knee to track past the toes. Another error is not fully extending the standing leg when returning to standing position.
Weights
You can add dumbbells to increase the intensity of the exercise.
Grips
No specific grips are required for this exercise.
Variations
To make the exercise easier, perform the movement without stepping back into a lunge position. To make it more challenging, add a jump after pressing through the heel to return to standing.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on maintaining proper form throughout the exercise. Keep your core engaged and chest lifted. Make sure to press through the heel to engage the glutes.
Cautions
Avoid leaning forward or rounding the back. Keep the front knee behind the toes to protect the knee joint. If you have any knee issues, perform the exercise with caution or consult a fitness professional.