Stand upright with arms to sides.
Step forward with right leg and bend left arm. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg makes contact or is almost in contact with floor. Stand on forward leg with initial assistance of rear leg and lower and straighten left arm down to side. Lunge forward with left leg with same movement pattern. Repeat by alternating lunge with opposite legs.
This movement can serve as Warm-up and Dynamic Stretch before sports participation or sports conditioning workout. Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps. Tibialis Anterior is exercised eccentrically during landing on heel.