Exos | Formerly Core Performance

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Core Knowledge


Lateral Lunge to Drop Lunge

Starting Position

  • Stand tall with your arms at your sides.


  • Take a large step out to the right with your right foot, shifting your hips to the side and back and bending your right knee while keeping your left leg straight.
  • Keep your toes pointing straight ahead and your feet flat.
  • Push through your right hip to stand back up, but instead of placing your right foot down next to your left foot, first move it a couple feet behind you and to the left of your left foot.
  • Square your hips so they’re facing forward, and then bend at the hips and knees to sit back and down into a squat.
  • Push back up to the starting position and continue into your next repetition.

Coaching Keys

  • Keep your chest up and your weight on the mid-foot to heel of your squatting leg.
  • During the drop lunge, keep your front heel on the floor.

You Should Feel It

  • Stretching the outside of your hips and the inside of the thigh of your straight leg.

Tags: Multidirectional Movement, Movement Preparation, Hip, Groin, Stretching