The one-legged lunge with the other leg floating is a variation of the traditional lunge where the back leg does not touch the ground during the movement. From standing on one leg, you sink through the knee in a controlled manner while the other leg floats backwards. This requires the stance leg to provide continuous stability.
Due to the lack of support from the second leg, this exercise requires extra balance, control and strength from the supporting leg. This makes the exercise very effective for improving unilateral hip, knee and ankle strength and stability.
Aims to strengthen the quadriceps, glutes and hamstrings of the stance leg. Improves balance, stability and control of the lower body. Supports functional movements such as walking, accelerating and braking.
Flat surface
Possible mirror for technique control
Stand upright on one leg
Other leg slightly floating behind the body
Knee of the supporting leg slightly bent
Arms in front of body for balance
Core tightened
Gaze focused on a fixed point
Bend controlled through the knee of the supporting leg
Let the other leg float backwards
Keep torso upright
Sink to a comfortable depth
Push back up via the heel of the supporting leg
Return to the starting position without putting the other leg down
Maintain balance and control throughout movement
✓ Keep the pelvis stable
✓ Knee stays in line with toes
✓ Core continuously tightened
✓ Move slowly and in a controlled manner
✓ Focus on balance and control
✗ Dropping knee inwards
✗ Tilting pelvis
✗ Excessive bending forward
✗ Execution too fast
✗ Ignoring pain in knee, hip or ankle
The one-legged lunge with floating leg is used to improve unilateral lower body strength, stability and balance. The exercise is especially suitable for athletes who want to develop their control and stability during single-leg movements.
Within rehabilitation, this exercise can be used when sufficient strength and stability are present to safely perform single-leg loads. Due to the higher balance aspect, the exercise requires good technique and controlled execution. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure the exercise is safe and tailored to the individual's load capacity, complaints and recovery status.
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