In-Line Lunge

Start: Measure 4 foot lengths heel to toe. Mark two lines on the floor that are the length you just measured (with heel toe count of 4 foot lengths of your feet) apart. Stand on back line, holding a dowel behind the back touching the head, thoracic spine, and sacrum. The hand opposite to the front foot should be the hand grasping the dowel at the cervical spine. The other hand grasps the dowel at the lumbar spine.

Movement: Step forward to the spot measured on the floor placing the toe of the foot at the indicated mark. Lower the back knee enough to touch the surface behind the heel of the front foot and then returns to starting position. The lunge is performed up to three times bilaterally in a slow controlled fashion. If one repetition is completed successfully then a three is given for that extremity (right or left). The front leg identifies the side being scored.

Criteria:

• No movement of upper body while keeping the pole vertical
• Both feet in line pointing straight forward
• The anterior knee is straight over the anterior foot, in line with second toe
• Front heel maintains contact on the floor
• No excessive arch or rounding of the spine

Scoring:

3 points – All criteria must be met

2 points – All criteria are met except for one

1 point – Loss of balance or inability to maintain at least 3 criteria