Plié to Lunge

Instructions

1. Stand in a wide 2nd position with your feet turned out as much as is comfortable for you.

2. Bend both knees and lower into a plié in 2nd position.

3. Keep your knees tracking in line with your toes as you lower.

4. From the plié, begin to rotate your body toward one side.

5. Pivot through the feet as needed so your legs turn into a split squat position facing that side.

6. Bend both knees into the split squat and lower with control.

7. Push through your legs to come back to the center.

8. Return to the wide 2nd-position plié.

9. Then rotate to the other side and pivot into a split squat on that side.

10. Lower into the split squat with control.

11. Return back to the center into the 2nd-position plié.

12. Continue alternating from side to side.

Common Compensations

• Do not let your knees cave inward in the plié or split squat.

• Do not let your chest collapse too far forward.

• Do not rush the pivot between positions.

• Do not twist the knees without allowing the feet and hips to rotate with you.

• Do not make the stance so wide or long that you lose balance.

• Do not let the back heel or foot position become unstable during the split squat.

Extra Info

• You should feel this mostly in the glutes, quads, inner thighs, and core.

• You may also feel the hips and feet working to control the transition between positions.

• The goal is to stay controlled as you move from the wide plié into each split squat.

• You should not feel sharp pain in the knees, hips, ankles, or low back.