Kneel on the ground and place one foot in front of you, flat on the ground, in a lunge position with the back knee and top of foot on the ground. Squeeze the glutes and press the pelvis forward, stretching the rear leg. Move the front foot forward as needed to ensure the front shin remains roughly vertical. Ensure the torso remains vertical, and not bending backwards or leaning forwards. Beginner: Perform the kneeling lunge with hands on the front leg, supporting some of the torso Intermediate: Keep the hands at the side of the torso, with palms facing forward and shoulders pulled back Advanced: Raise the rear leg up against your glutes and hold with both arms