Pushing off the sliding foot to return
Back leg assists; front leg loses the eccentric stimulus.
Overactive muscles
Hip flexors (back leg)Gastrocnemius
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Lunge · Lower Body
Slider Reverse Lunge
Coaching cues
- Stand on a smooth floor; place one foot on a slider or towel
- Slide the foot back into a reverse lunge position
- Front leg does all the work — no push from the sliding foot
- Slide back to start; hip and knee extend on the front leg only
Common faults 2
Trunk falls forward on the slide
Hip flexors and calves restrict the lunge depth.
Overactive muscles
Hip flexorsSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch↗