The Lunge

The main aim of lunges is to improve your knee control, core stability as well as the strength in the back of your thigh (hamstrings) and groin. The quality of the execution sets demands on coordination, leg and core strength and balance.


  • Maintain your feet positioned hip width apart. – as if on a track, not a tight rope.
  • Knees should move directly over the feet with a substantial stride, make sure the steps are not too small.
  • Players who are weak or feel soreness in their knees should take shallower steps.