Foot touches the floor between the forward and reverse
Pendulum momentum is lost; the exercise becomes two separate lunges.
Overactive muscles
Hip flexorsSoleus
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Lunge · Lower Body
Pendulum Lunge
Coaching cues
- Step forward into a lunge; swing the leg back into a reverse lunge without touching the floor
- One continuous pendulum motion — no rest between forward and reverse
- Stay upright; drive through the stance heel
- High hip flexor and glute demand on both legs simultaneously
Common faults 2
Trunk pitches forward on the reverse swing
Hip flexors and calves pull the torso forward as the leg swings back.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗