Rack Lunge

How to do it

Bring the bell to your shoulder (rack position: fist at collarbone, elbow tucked). Step back (or forward) into a lunge, lowering your back knee toward the floor. Front knee tracks over your foot, torso upright. Drive through the front heel to return. Complete the set on one side before switching.

Why it's good for runners

The off-center bell forces your core to keep your trunk upright while one leg does the work — the same anti-rotation skill that keeps your pelvis level through single-leg stance in running. You also build single-leg leg strength.

Common mistakes

Leaning forward over the front knee turns a glute drill into a quad-only drill — stay tall. The bell side wants to compress; resist it by keeping both shoulders level.