Key Points:

1) Start position: Feet hip width apart, KB in the goblet position. Actively think about the shoulder blades staying “back and down.”

2) While keeping a strong core, open up with the leading leg and pivot into a forward lunge position (90- degree rotation).

3) The pivoting motion should occur on the trailing leg. Be sure to completely rotate the hips and shoulders throughout the 90-degree pivot.

4) The feet should start and end hip width apart as you complete the movement.

5) The torso and back leg should form a straight line (shoulder to knee), with a slightly forward lean.

6) The back knee should hover above the ground approximately 1-3 inches (don’t touch the ground). The front knee should be in line with the front foot.

7) Push off the front leg and pivot back into the starting position

8) Repeat these steps on the same side or alternating for the prescribed number of repetitions.


Seattle Fire Department, Seattle Fire, Seattle Fire Rescue, Seattle Fire Medics

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