Stand fairly close to the bench as you place one foot back on top. With small hops, inch front foot out until you have the proper knee/ankle alignment. The knee should ALWAYS be right over the ankle with ALL front and back lunges even when using a bench.
Scissor your hips open as you drop into the deep lunge position. As you go low, check to make sure front knee is directly over front ankle.
20-25 reps non-stop on one side is HARD with this exercise! Start with 5-10 émoticône wink
#Lunges are VERY challenging for hip and knee stabilizers.
RARELY do I ever see anyone lunging properly even when working with a trainer. I don't let my clients lunge without quality first!
People that use a lot of single leg strength like high jumpers, triple jumpers, speed skaters, trail runners, etc. can really benefit from single-leg isolation and stabilization exercises like above.
Be careful! The more elevation with the back foot, the more difficult--MUCH more difficult.
For the ultimate challenge, try a plyometric jump in the air to finish each lunge! These are brutal--I've only known few athletes that can pull a set of these off with both legs non-stop, and yes, I'm one of them 😎👊😂
Lunges with Frederic Personal Trainer on the French Riviera