Horizontal Middle Forward Lunge Instructions

Starting Position:
Stand with your feet hip-width apart and hold the steel mace in a horizontal middle body placement. Your hands should be placed slightly wider than shoulder-width apart, with the mace held parallel to the ground. Engage your core and keep your chest up and shoulders back.

Step Forward:
Take a controlled step forward with one leg, ensuring your step is long enough to maintain balance. As you step forward, keep the steel mace steady in the horizontal position, maintaining its alignment parallel to the floor.

Lowering Phase:
Bend both knees to lower your body into the lunge. Your back knee should hover just above the ground, and your front thigh should be parallel to the floor or slightly inclined, keeping your knee aligned with your ankle. Maintain your torso upright and the mace balanced in the horizontal middle body placement throughout the movement.

Push Back:
Drive through your front heel to push yourself back to the starting position. Extend your front leg and bring your rear leg back to the initial stance, ensuring the mace remains stable and in the same horizontal alignment.

Repetition: Perform the desired number of repetitions on one leg before switching to the other. Focus on maintaining balance, control, and proper form throughout each lunge.

Note: For these single-sided lunges, complete all repetitions on one side before switching the mace to the other side and starting the reps for the opposite side.

Muscle Groups & Rating:

Targeted Muscle Groups: Quadriceps, Hamstrings, Glutes, Hip Flexors

Difficulty Rating: Beginner to Intermediate