Preparations and position:
Stand with the feet hip-width apart, shoulders packed, head neutral and weight distributed toward the heels.
Engage the core muscles to stabilize the lumbar spine in the neutral position and maintain this position throughout the excercise.

Exercise:
Slowly lift one leg, controlling the lateral hip shift and reaching forward to take a small step -24inches <60cm>- lightly touching the heel on the floor. Briefly hold this position.

Once the foot is firmly positioned on the ground, initiate a hip-hinge movement to begin the down ward phase, allowing a more natual hinge motion at the knee and reducing the shearing forces.

Lower the hop and shoulder togther, allowing a slight forward torso lean, maintainning strong core engagement to avoid lumbar lordosis.

Avoid any misalignment of the knee over the foot, as well as hip adduction and torso rotation.

When in the lowered position, check for the following:
alignment in the frontal plane of the ASIS, knee and second toe.
the figure-4 position with the leading leg and torso in parallel, the leading leg near perpendicular to the floor.
no lateral weight shifting or torso rotation

Perform 1-3 sets of 12-15 repetitions with a controlled tempo, allowing 30-second intervals between sets.

Use the glute push and hamstrings pull to rise out of the lunge.