LUNGE
Walking or stationary lunge. Unilateral lower body movement accessible at multiple Standards.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Stand tall, feet hip-width apart.
- 2
Step forward with one foot, lowering the rear knee toward the floor.
- 3
Front shin stays vertical, torso upright.
- 4
Drive through the front heel to return to standing.
- 5
Alternate legs for walking lunges, or complete all reps on one side.
THE STANDARD
Rear knee must approach the floor each rep. Front shin stays vertical. Torso upright throughout.
COACHING CUES
COMMON MISTAKES
Front knee tracking inward — drive it out.
Torso leaning forward — maintain upright position.
Short stride — ensure the rear knee can reach the floor.
SCALING / SUBSTITUTIONS
Bodyweight only to learn the pattern.
Reduce step length if balance is an issue.
Hold onto a wall or rack for balance support.
300WOD APPLICATION
Lunges appear across multiple Standards as a unilateral lower body option.