Lunge (Sled)

A lunge variation performed while pushing a weighted sled to build unilateral leg strength and stability.

Instructions

1. Load a sled to an appropriate weight and position yourself behind it.
2. Grasp the handles with both hands, maintaining an upright posture with your core engaged.
3. Step forward with one leg into a lunge position while pushing the sled forward.
4. Lower your back knee toward the ground until the front thigh is parallel to the floor.
5. Drive through your front heel to return to standing while completing the push.
6. Alternate legs and repeat for the prescribed reps.

Tips

• Maintain an upright torso throughout; avoid leaning forward excessively.
• Push the sled and step in a controlled manner, synchronizing the movements.
• Keep your front knee aligned over your ankle to protect the joint.
• Start with light resistance to master the movement pattern before adding significant load.
• This exercise develops single-leg strength and coordination valuable for athletic movements.