Lateral Ladder Lunge Pulse with Calf Raise

Setup

Begin in a wide stance, significantly wider than shoulder-width, with your feet pointing forward.

Movement

1. Initiate: Shift your weight to one side, bending that knee while keeping the other leg fully extended. Ensure the bent knee tracks over your toes and does not cave inward.

2. Hinge: Keep your back straight, chest up, and hinge slightly forward at the hips to lower into the lunge.

3. Pulse: Once at the bottom depth, perform small, controlled pulses by slightly extending and re-bending the working leg, maintaining tension throughout the quad and glute.

4. Maintain: Keep the opposite, straight leg anchored firmly throughout the movement.