Lunge to Relevé with Big Toe Press

Instructions

Start in a lunge position with the resistance band placed under the big toe of the front foot.
Hold the other end of the band with your hand on the same side.
Keep steady tension on the band throughout the movement.
Press through the front foot to rise up out of the lunge.
As you come up, lift the back leg forward so that knee comes up to about hip height.
At the same time, rise onto the ball of the front foot into relevé.
Balance briefly at the top with the lifted knee at hip height.
Keep steady pressure through the big toe and forefoot of the standing leg as you stay lifted.
Slowly lower the heel and step the lifted leg back.
Return to the starting lunge position with control.

Common Compensations

Do not let the front knee cave inward as you rise out of the lunge.
Do not lose tension on the band under the big toe.
Do not let the standing foot roll inward or outward as you come into relevé.
Do not lean your torso backward to lift the knee to hip height.
Do not rush the transition from the lunge into the balance.
Do not let the lifted knee drift much lower than hip height if the goal is to hold it there.
Do not drop heavily back into the lunge.

Extra Info

You should feel this mostly in the calf, foot, ankle stabilizers, glute, and quad of the standing leg.
You may also feel the hip flexors of the lifted leg working as the knee comes up.
The band adds extra demand to the big toe and arch control of the standing foot.
The goal is a smooth transition from lunge to a controlled relevé balance with the knee lifted.
You should not feel sharp pain in the big toe, foot, ankle, knee, hip, or low back.