Start by standing facing the wall with one foot close to the wall and one foot back. Press ZeroWheel against the wall at chest level with your arms bent and locked. Focus on your glutes, quads, lower back, and core. Do not lock your knees, arch your back, or remove tension between ZeroWheel and wall—lean slightly forward if ZeroWheel begins to skid or come off the wall.
Press and roll ZeroWheel in a straight path downward, bending from your knees. Stabilize the downward movement with your lower back, quads, and core. Use your back leg for balance. Do not disengage your core, quads, or glutes.
Bend until your front knee has reached a 90-degree angle. Your front thigh will be parallel to floor, and your rear knee will hover over the floor. Engage your quads by stretching the muscles. Do not overload your spine.
Press and roll ZeroWheel in a straight path upward by straightening your legs. Drive the upward movement with your quads and glutes, keeping your arms locked and core braced. Use your front leg to push up—do not drive the upward motion with your back leg. Do not use your spine to compensate for a disengaged core.
ZeroWheel Lunges are excellent for improving functional strength, as they mimic everyday movements like walking, climbing stairs, and getting up from a seated position. This exercise is beneficial for athletes looking to enhance their performance, as it develops unilateral strength and stability. Additionally, lunges can help prevent injuries by promoting muscle balance and joint stability, making them essential for people of all fitness levels.
