A must read for any personal trainer, crossfitter and fitness enthusiast. Covering just the important points and leaving all the fluff out. Avoid knee pain. The answer to why and when to choose the reverse lunge over the forward lunge. Understand how to create hundreds of lunge variations yourself. Learn how to fix and pick up on common issues with the lunge. A book about one exercise, the lunge, kept basic but covering the most important points, including muscles, form, technique, cues, issues and solutions. Table of Contents The Lunge Definitions and Terminology Muscles Bodyweight Lunge Quadriceps AKA Quads Gluteus Maximus Hamstrings Stabilizers Weighted Lunge Stabilizers What Is Pelvic Tilt and Why Is It Important to Know? Basic Lunge Weight Positioned Main Points Trainer Cues Improved Posture Forward Flexion Load the Quadriceps Recommended Footwear Where to Put Your Hands and Does It Really Matter? Lunge Depth Rear Leg Sliding Rear Leg Programming For Strength For Cardio For Explosiveness For Power For Stability For Flexibility Dynamic Stretching Major Benefits Black and White Programming Issues Lower-back Pain Knee Pain Losing Balance How to Do the Weighted Racked Reverse Lunge Some People Ask “Why Are Reverse Lunges More Taxing?” Bad Lunge Progression Become Certified My name is Taco Fleur, and I'm a Russian Girevoy Sport Institute Kettlebell Coach, IKFF Certified Kettlebell Trainer, Kettlebell Level 1 + 2 Trainer, Kettlebell Science and Application, HardstyleFit Kettlebell Level 1 Instructor, CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Programming Certificate, MMA Conditioning Level 1, MMA Fitness Level 1 + 2, Punchfit Trainer and Plyometrics Trainer Certified, with a purple belt in Brazilian Jiu Jitsu. Owner of Cavemantraining, author of over 10 kettlebell books, courses, and certifications. Author on BoxRox and featured in 4 issues of the Iron Man magazine. I have owned and set-up 3 functional kettlebell gyms in Australia and Vietnam, and lived in the Netherlands, Australia, Vietnam, and Thailand. I'm currently living in Italy where we will spend some time and then move on to Romania, Bulgaria, Croatia, Greece, and so on. If you're going to be in Italy La Spezia area this year come and look me up for a workout! Some of my personal bests are 400 burpees performed within one hour; 500 kettlebell snatches, 500 swings, and 500 double-unders completed in one session; 250 alternating dead clean and presses in one session with 20kg; 200 pull-ups in one session; 200 unbroken kettlebell swings with a 28kg; most kettlebell swings completed in one session with a 28kg (1,501); most total kettlebell swings done in 28 days with a 28kg (11,111); windmill with a 40kg kettlebell; lugged a kettlebell up a 3,479m mountain; 160kg dead lift; 100 snatches on sand with a 24kg kettlebell; 85kg Olympic Squat Snatch; 300 unbroken clean and jerk with 20kg kettlebell; 10 minute unbroken clean and jerk 79 reps with 2 x 16kg kettlebells; 1 hour unbroken clean and jerk with 16kg; 532 unbroken snatches and achieved rank 2 in kettlebell sport. I mention these PBs not to boast but to demonstrate that I have a good understanding of technique and movement across different areas.