Tip: The Super Lunge

• The front leg goes into more hip and knee flexion on the descent and therefore requires more extension at both joints to come out of the bottom.
• Stepping from box to ground requires more eccentric control than a reverse lunge done on the ground alone. That's a good thing when it comes to muscle growth.
• Being active and controlled on the eccentric phase automatically places emphasis on the front leg.
• Due to the increased range of motion and great emphasis on the front leg, you'll make better strength and mobility gains.

As you descend, "pull" yourself toward the ground into the lunge. This encourages you to be active on the way down, which allows you to use muscular tension to manage deceleration.

Make sure to keep the entire foot of the front leg on the box so force can be applied throughout the whole foot. It's easy to forget this and allow the heel to hang off the box.

Fully utilize the deficit by pulling your back knee all the way to the ground. If you were to stand on a box that's 4 inches high and only allowed your back knee to drop to a height 4 inches off the ground, you'd defeat the purpose of the deficit.