What This Exercise Does
Build controlled split-stance strength and ankle stability before repeated lunges.
Why it matters: Challenges the ankle while strengthening the hip and thigh in a functional staggered stance.
Find a stable stance before you lower. A smaller, controlled lunge is the right place to start.
Set Up Your Board
Use the approved Basic Board Setup for this exercise, with the working foot in front on the Ankle Balance Board. Choose the Right Foot Setup or Left Foot Setup below for the foot you are training.
Starting Position
Stand in a staggered stance, about one normal stride apart.
How to Do It
- Shift weight toward the front/working foot and lift the back heel.
- Lower the hips and bend the front knee into a lunge.
- Stop about halfway or at the deepest position you can control.
- Hold while keeping the working foot stable.
What You May Feel
Front thigh and glute working with active ankle stabilization.
Key Form Cues
- Front knee tracks with the foot.
- Torso remains controlled.
- Foot does not wobble freely.
Common Mistakes
- Front knee collapsing inward.
- Stride too narrow to balance.
- Dropping too deep too soon.
Hold 5–15 seconds, or as tolerated, over 1–3 sets.
Demonstration Video
Your board is ready and you have read the instructions. Watch the demonstration once, then perform the exercise yourself.
Ready for More Challenge?
Once you can perform this exercise with good control, you can increase the challenge by using the half-round balance balls.
Use the setup shown below for this exercise. Change only one element at a time. If you lose control, return to the Basic Board Setup.
Lunge — Bodyweight
Only try this after the basic exercise meets all four checks: Control, Comfort, Completion and Next-Day Check.
What This Exercise Does
Progress the static lunge hold into repeated controlled lunges.
Why it matters: Builds dynamic lower-body strength and ankle control.
Move down and up smoothly. If you need to push hard from the back leg, reduce the depth and regain control.
Set Up Your Board
Same standard setup as the Lunge Hold. Choose the Right Foot Setup or Left Foot Setup below for the foot you are training.
Starting Position
Stand in a staggered stance with the working foot forward on the Ankle Balance Board.
How to Do It
- Shift weight onto the front foot and raise the back heel.
- Lower the hips into a lunge.
- Keep the working foot and ankle stable.
- Press back up to the start position and repeat.
What You May Feel
Front thigh/glute working with the ankle stabilizing during both lowering and rising.
Key Form Cues
- Move straight down and up.
- Maintain foot contact and knee alignment.
- Use a comfortable depth.
Common Mistakes
- Pushing off excessively from the back leg.
- Front knee collapsing inward.
- Rushing the lowering phase.
5–12 reps. Perform 3 sets. Increase reps/sets before adding external weight.
Demonstration Video
Your board is ready and you have read the instructions. Watch the demonstration once, then perform the exercise yourself.