Benefits:
Increased multi-planar neuromuscular efficiency of the lower extremity. Increased integrated strength of the legs.
Movement:
Stand with feet slightly apart. Take a big step forward. Keeping the torso as straight as possible. Lunge until the front thigh is horizontal to the floor (knee not pointing over the toe), focusing on the back leg dropping down. Both knees (front and back) should be at a 90 degree angle. Return to the start position and alternate legs. This exercise can be performed in two ways, take a small step forward to isolate the quads and by taking a big step to isolate the glutes and hammies.