Quick Step Lunges‼️ . ⏰Here's a variation of the traditional forward lunge that's great for working on knee deceleration and/or rate of force development depending on your tempo. The goal is to get off the ground as fast as you can. Pretend it's hot lava! . ❌Make sure NOT to push yourself back with your back/post leg. Use your front leg to push yourself back to the starting position. . ⬇️This exercise will also challenge your post leg balance as you need to control your body as it pushes back! .

Double Step Lunges🔥 The double step lunge (also known as two-step lunge or extended step lunge) is a powerful lower-body exercise that combines elements of balance, coordination, and hypertrophy training. Here’s its benefits 👇 1. Greater Muscle Activation • Primary muscles: Quadriceps, hamstrings, and glutes. • Secondary muscles: Calves, core, and hip stabilizers. • The extra step increases the range of motion and time under tension, recruiting deeper muscle fibers in your glutes and hamstring