DYNAMIC SPLIT-STANCE LUNGE
Build lower-body strength and control with alternating lunges that challenge balance and coordination in shallow water.
How to Perform
- Stand in water between waist and mid-chest depth with feet hip-width apart and arms in front or slightly to the sides under the surface.
- Step one foot forward into a split stance, allowing both knees to bend while keeping the front knee aligned over the toes.
- Lower into a comfortable lunge depth, then push through the front heel to return to the starting stance.
- Alternate stepping forward with the right and left legs, maintaining a tall trunk and steady pace.
- Perform 10 to 16 alternating lunges, resting briefly if form begins to break down.
Key Execution Cues
Remember: Think of dropping the hips straight down, keep the front
knee tracking over the middle toes, and use the core to keep the torso upright.
Safety & Precautions
Important: Not appropriate during acute knee injuries or unstable
hip conditions; modify depth and speed for joint-sensitive individuals.
Additional Safety Notes: Avoid letting the front knee collapse inward or travel far past the toes; reduce depth if any discomfort arises.
Exercise Modifications
Make it Harder (Progressions)
Increase lunge depth slightly, add light hand buoys for additional challenge, or incorporate a small pause at the lowest point.
Make it Easier (Regressions)
Use a shorter step length, reduce lunge depth, or perform all reps stepping forward with the same leg before switching.