The Fundamental Movements: Getting off the ground without using your hands
You could argue that this is the least important of the major movements, unless for some reason you are on the ground and find two gold bars—then suddenly this is a huge priority. In a more mundane sense, getting off the ground without using your hands does have practical value.
Everyone can benefit from the stability, mobility, and strength gained from a lunge. A lunge is the basic movement for athletic performance. Some variation of it is necessary for every sport. Plus, Chumbawamba had it right; if you get knocked down, it is nice to be able to get back up again.
The reason this is the last fundamental movement mentioned is because it is the hardest. When lunging, almost all of your weight is on one leg, as opposed to our other movements that distribute the weight between two legs evenly. Additionally it has one of the largest ranges of motion, as well as the hardest stability challenge. This movement takes balance and control to do well, as you are constantly balancing on one leg.
How to lunge:
To perform a lunge, start with your feet hip width apart. Imagine your feet are on railroad tracks, so that your feet always stay inline with your hips even when they are behind you. Take a big step back and drop your back knee straight down. Keep your front foot flat on the ground throughout the entire movement.
To get back up, drive all your weight through your front heel and stand up. Don’t let your front foot come off the ground, and don’t let your knee go past your toes to the point it starts to lift your heel.
If you don’t have the strength to lunge yet, here are two movements to work on:
Squats- Helps develop the strength and mobility necessary for a lunge.
TRX Lunge- Helps you master the motion, in a very low impact setting.