Forward Lunge For Tennis | Exercise 6.20

Original book reference 6.20. Review the video, setup and coaching cues before selecting resistance.

Exercise Video

Upper-back bar support and standing reset. This support-position photograph is reused from the Back Squat; the video demonstrates the forward lunge.
Upper-back bar support and standing reset. This support-position photograph is reused from the Back Squat; the video demonstrates the forward lunge.

How To Perform The Exercise

With the bar on the upper back, step forward and lower the hips until both knees bend toward 90 degrees. Push off the front foot and return to athletic stance, then use the other leg.

Technique Cue

Lower under control with the front foot supported and the knee tracking with the foot. Choose step length and depth from balance and controlled range.

Book Technique And Progression

Book difficulty: 1 (the book’s exercise rating). Check the prerequisites and use loading suited to your technique and training history.

Step forward into the lunge and return upright before changing sides. Maintain balance, trunk control and whole-foot support on the front side.

Related exercises: Forward and Reverse Lunge and Lateral Lunge. See the tennis conditioning book for the full exercise description, and browse complete tennis workouts when ready to combine movements.

Explore Related Tennis Exercises

Resistance Training library · The tennis book · Dynamic stretches

Book reference: Advanced Concepts of Strength & Conditioning for Tennis, original exercise reference 6.20 Forward Lunge.