Lunge and Split Squat

Reverse lunges are progressed before forward lunges because forward lunges require greater deceleration of forward momentum. Whole-foot contact with emphasis on the front heel is mandatory in lunge variations. Lunge variants require squat-like mechanics including neutral spine, ribcage control, posterior pelvic tilt, whole-foot contact, and centered knee tracking. Lunge and split squat variations narrow the base of support progressively from half kneeling toward dynamic stances. A foam roller under the back knee can limit descent depth and reinforce bottom-position control. The split stance low cable row is a supported entry point for beginners, post-injury populations, or athletes who cannot yet tolerate unsupported loading.