Bodyweight Staggered-Stance Deadlift to Rotational Lunge

Setup

Stand with feet hip-width apart. Step one foot slightly behind the other, resting on the ball of the back foot for a staggered-stance position. Maintain a tall posture with engaged core muscles.

Hinge Phase

1. Initiate the movement by pushing the hips back, keeping the front leg mostly straight with a soft knee bend.

2. Keep your back flat and chest lifted as you hinge forward from the hips, reaching towards the floor.

3. Return to the starting upright position, feeling a stretch in the glutes and hamstrings of the front leg.

Lunge Phase

1. From the upright position, transition directly into a rotational lunge by moving the back leg across and behind the front leg (curtsy position).

2. Bend both knees while maintaining torso upright, ensuring the front knee stays aligned with the toes.

3. Rotate the shoulders slightly towards the front leg as you descend if comfortable.

4. Drive through the front heel to return to the standing start position.

Notes

• Perform all repetitions on one side before switching to the other.

• Keep your weight primarily in the front heel throughout both movements.