Squat to lunge

Starting position:

Take a posture with feet slightly wider apart than shoulder width and without rotation of the tips of your toes. Fix your posture and pay attention to keeping your pelvis in a neutral position.

Exercise:

From the starting position, squat down flexing your knee and hip joints while not changing the spine curvature and inhale. Guide your knees in direction of your toes during the movement. Firm up your body core and do not bend forward excessively. In the lowered position your pelvis is at the level of your knees.

Jump up from the knee-bend to change the limb position in the air and take the position of a lunge upon landing on the floor. From the lunge position jump up again and go into a knee-bend. With each jump up to the lunge position alternate your legs. Inhale in the lower position and exhale in the jump up movement. Remember to use your hands and switch hands together with legs, always having in the front the hand opposite to your working leg.

Remember:

Pay attention to your body posture, fixing your body core and keeping your pelvis in a neutral position. Avoid over-bending your spine at the waist.

Keep your knees in line with the direction of your toes throughout the movement to avoid swinging your knees when overcoming the resistance. Also pay attention to the forward knee movement and make sure your knees, trunk and head never go beyond the plane of your toes.

Make sure you do not bend forward too much when you move downward.

Recommendation:

Exercise sideways to a mirror to check and correct the technique.

To learn the correct technique it is better to first acquire the correct position in a static squat and lunge position.