Also known as: flying lunge, assisted split lunge, toe-grip lunge, rear-foot touch lunge, assisted single-leg lunge
What is Airborne Lunge Assisted?
Airborne Lunge Assisted is a single-leg bodyweight lunge that targets the quadriceps, glutes, hamstrings and calves. This hard-level move builds unilateral leg strength, balance and hip drive while teaching controlled descent and toe grip for improved stability and knee tracking.
How to Do Airborne Lunge Assisted
- Set starting position: Balance on your front foot with the rear knee bent at hip height; stand tall, core braced and chest neutral to start.
- Reach arms forward: Reach both arms forward to counterbalance, keep weight on the ball of the front foot, toes gripping the floor for stability.
- Hinge and descend: Hinge at the hips and bend the front knee, drive the knee over the toes and avoid letting it collapse inward.
- Control the descent: Lower with control until the back toe or heel lightly touches the floor; maintain tension in glute and hamstring for safety.
- Drive to standing: Push through the ball of the front foot, extend the hip, drive the rear knee forward and squeeze glute at the top.
Muscle Groups
Quadriceps, Hamstring, Calves, Glutes
Description
Begin by balancing on one leg, squeeze the glute to help you stabilise. Stand tall, with your elevated leg bent, knee raised at hip height. Most of your weight should be on the front of your foot, gripping with the toes, don't lean back on your heel.Reach your arms forward to counterbalance, keep your back neutral & begin hinging at the hips and bending the knee. Grip with your toes and drive your knee forward over the foot, don't let the knee cave inwards.
Keep tension on the glute and hamstring, control the descent as much as possible. Reach the heel of the free leg behind you and continue descending until your toes touch the floor. Pause at the bottom, use the back foot for balance, but try to limit it's assistance when driving back up.
Pushing through the ball of your front foot. Fully extend the hip, drive the back knee through, and squeeze at the top. Drive your arms to your sides to help you generate power.
Repeat for Repetitions. Switch Sides.
Progressions and Regressions
- Static Lunge
- Reverse Lunge
- Lunge Knee Drive
- Airborne Lunge Assisted (current)
- Airborne Lunge
Frequently Asked Questions
What are the benefits of Airborne Lunge Assisted?
It builds unilateral leg strength, hip drive and balance while targeting quads, glutes, hamstrings and calves. It also improves single-leg stability, knee tracking and athletic carryover to sprinting or jumping by reinforcing controlled descent and powerful hip extension.
What are common mistakes when doing Airborne Lunge Assisted?
Common errors include shifting weight to the heel, letting the front knee cave inward, rushing the descent, and overusing the rear foot for push-off. Fix these by keeping weight on the ball of the foot, engaging glutes, slow tempo and strong hip hinge.
How can I progress or regress the Airborne Lunge Assisted?
To progress, increase range of motion, add a slow eccentric, hold a weight or move to Bulgarian split squats or pistol lunge variations. To regress, reduce depth, use a support for balance or perform stationary split squats until strength and control improve.