4th Exercise: Rotational Squat Lunges
- The Starting Position: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Plant the foot, then lower your rear knee towards the ground while keeping your front shin as vertical as possible. Keep your upper body straight!
- Bend your rear knee up and down. As you do so, rotate your torso to the side of the front foot. Your front knee should not extend over your toes and your back knee should not touch the ground. Extend your arms and keep them parallel to the floor as you lunge and rotate (to increase the intensity, you can add weights, i. e. a filled water bottle).
- Do as many repetitions of this exercise as you can in one minute on each side.
Avoid common mistakes:
- Keep your feet and your knees looking straight ahead; also try to keep your legs engaged as you perform.
- Relax your shoulders.
- Do not let the front knee slide forward over the toes or collapse to the inside.