Lunge

These notes combine advice from 17 reviewed passages across 12 workouts.

Overview

A basic lunge starts from a straight stance, steps one foot forward, lowers the knee close to the floor under control, then steps back and changes legs. Lunges also appear as weighted drills, burpee and leg-raise combinations, mobility movements, and sandbag work in the described HYROX format. [1] [4] [8] [10] [11] [12] [15] [17]

Several forms require deliberate control. The basic descent is slow, the lunge leg raise is performed one repetition at a time, the burpee-lunge knee touch is slowed down, and the mobility movement avoids bouncing. Other variations use diagonal alignment or same-side arm coordination. [1] [5] [6] [8] [10] [11] [13] [16]

Basic and weighted lunges

Begin upright in a straight stance. Step one foot forward and lower slowly until the knee approaches the floor. Step back to the starting position, then repeat with the other leg. [1] [8]

When using weight, step forward without jumping into the position. Return after each forward step and distribute the work equally between both legs. [4]

Variation-specific technique

For Soldier Slow, keep a slight bend in the knees and perform the movement one side at a time. Touch the knee lightly to the floor and alternate the feet. Keep the arms in a running-like position without raising them early or excessively high. [2] [3]

For the diagonal stance, bring the rear knee as close to the floor as possible while maintaining a 90-degree angle. Do not lengthen the forward step excessively. [5]

In the arm-raise variation, raise the arm that matches the side of the grounded knee. Work one side at a time. This same-side action can help maintain balance. [6] [7]

For the lunge leg raise, move the straight rear leg forward while keeping the supporting leg fully straight. Complete each repetition separately and under maximum control. Speed is not the priority in this variation. [10] [11]

Burpee lunge combines two movement parts. Step backward lightly for the lunge, keep the torso upright, and lower the knee very slowly while performing the burpee phase at its standard pace. Stay near the starting position instead of traveling too far forward. On the final touch, let the upper body extend backward. [12] [13] [14]

Mobility work

For the held mobility position, lift into a wide lunge and remain there for 10 seconds. Draw the arms back and open the chest. [15]

For the moving mobility version, open once and close once with control. Avoid bouncing inward, then extend backward as far as possible. [16]

Programming and conditioning

High-intensity work may reduce the number of lunge repetitions available even when leg strength seems adequate. Conditioning fatigue may therefore be the limiting factor in that setting. [9]

In the described HYROX format, sandbag lunges are one station among sled pushes, sled pulls, rowing, and heavy-load work. One-kilometer runs separate these stations. [17]

Sources

1. 2024-01-11, 3573.7-3582.3s

Workout: workout:2024-01-11

Passage: passage:2024-01-11:001458-001462

2. 2024-04-19, 1758.1-1771.5s

Workout: workout:2024-04-19

Passage: passage:2024-04-19:000499-000506

3. 2024-04-19, 1783.1-1786.6s

Workout: workout:2024-04-19

Passage: passage:2024-04-19:000516-000518

4. 2024-11-21, 1980.9-2072.5s

Workout: workout:2024-11-21

Passage: passage:2024-11-21:000581-000592

5. 2025-04-02, 2959.4-2979.1s

Workout: workout:2025-04-02

Passage: passage:2025-04-02:000973-000980

6. 2025-09-24, 2155.5-2181.6s

Workout: workout:2025-09-24

Passage: passage:2025-09-24:000627-000638

7. 2025-09-24, 2308.3-2332.0s

Workout: workout:2025-09-24

Passage: passage:2025-09-24:000664-000672

8. 2026-01-23, 4422.0-4428.7s

Workout: workout:2026-01-23-meeting

Passage: passage:2026-01-23-meeting:001141-001144

9. 2026-04-14, 4211.9-4226.6s

Workout: workout:2026-04-14

Passage: passage:2026-04-14:001103-001108

10. 2026-05-10, 847.5-865.4s

Workout: workout:2026-05-10

Passage: passage:2026-05-10:000245-000252

11. 2026-05-10, 887.4-891.6s

Workout: workout:2026-05-10

Passage: passage:2026-05-10:000258-000259

12. 2026-05-13, 1075.5-1078.5s

Workout: workout:2026-05-13

Passage: passage:2026-05-13:000340-000341

13. 2026-05-13, 1088.8-1117.1s

Workout: workout:2026-05-13

Passage: passage:2026-05-13:000347-000355

14. 2026-05-13, 1180.3-1188.4s

Workout: workout:2026-05-13

Passage: passage:2026-05-13:000387-000391

15. 2026-05-29, 886.7-895.9s

Workout: workout:2026-05-29

Passage: passage:2026-05-29:000296-000299

16. 2026-05-31, 922.0-943.0s

Workout: workout:2026-05-31

Passage: passage:2026-05-31:000307-000315

17. 2026-07-28, 1485.7-1499.9s

Workout: workout:2026-07-28

Passage: passage:2026-07-28:000375-000377