Horizontal Top Forward Lunge Instructions

Starting Position:
Stand with your feet hip-width apart and hold the steel mace in a horizontal top placement across your shoulders. Your hands should be slightly wider than shoulder-width apart. Engage your core, keep your chest up, and maintain a neutral spine.

Step Forward:
Take a controlled step forward with one leg, making sure to maintain balance. As you step forward, keep the steel mace steady in the horizontal top placement across your shoulders, ensuring it remains balanced and stable.

Lowering Phase:
Bend both knees to lower your body into the lunge. Your back knee should hover just above the ground while your front thigh is parallel to the floor or slightly inclined. Ensure that your front knee is aligned with your ankle and does not collapse inward. Keep your torso upright and the mace balanced across your shoulders throughout the movement.

Push Back:
Drive through the heel of your front foot to return to the starting position. Extend your front leg and bring your rear leg back to the initial stance, maintaining the mace in the horizontal top placement across your shoulders.

Repetition:
Perform the desired number of repetitions on one leg. Focus on maintaining control, balance, and proper form throughout each forward lunge.

Note: For these single-sided lunges, complete all repetitions on one side before switching the mace to the other side and starting the reps for the opposite side.

Muscle Groups & Rating:
Targeted Muscle Groups: Quadriceps, Hamstrings, Glutes, Hip Flexors
Difficulty Rating: Beginner to Intermediate