Elite Physique The New Science of Building a Better Body

Step-Through Lunge
The step-through lunge combines a reverse and forward lunge into one movement. This
challenging variation is great for people who want to emphasize the hips and quadriceps
at the same time. The large step that’s required from the reverse to forward lunge
position requires significant balance and stability.
HOW TO DO IT
LUNGES
1. Stand with your feet together while holding a weight in the rack position, arm
bent and elbow tucked to your side, in your left hand. Take a long step back
with your left leg, and lower your body until your rear knee is at or near the floor
(see figure a).
2. Push yourself out of the reverse lunge, moving your left leg forward in the air
without touching the floor (see figure b).
3. Continue moving your left leg forward, and plant the foot in front of you in the
forward lunge position (see figure c).
4. Push through the middle of your left foot, and return your leg back to the reverse
lunge position.
5. Perform all your reps with one leg, and then switch the weight to your right hand
and repeat the reps while stepping back and forward with your right leg.
a b c
ADVANTAGES
• This variation combines a reverse and forward lunge into one movement.
• It increases deceleration strength.
COACHING CUES
• Start slow with this exercise since it requires a very large step-through. Use the
same load you would for a forward lunge.
• For some, it’s easier to learn the movement by holding a weight in each hand
instead of an offset load as described.
85