Start upright with one hand in a fist, and the other clasped over it
at shoulder height.
Swing one leg behind the other. There should be about 12-18" of
separation between feet.
Get both feet pointed straight forward before you lunge. The back
foot will be on balls of the foot and toes.
Drop into the lunge by "sitting back and down" while keeping your back
upright as much as possible.
This is great for improving hip mobility and opening IT Bands if you
keep feet pointed forward and your butt back as you drop. Don't compensate by just rounding the back forward to get
depth--let your hips open to get the depth in your lunge.
If you feel any painful torque or pressure on knees just reposition back
foot slightly. If you get into the right position the knees will be okay.