Starting Position: Stack two sets of risers. Check to make sure the height of the risers is no higher than the top of your calf muscle. Place a body bar/broomstick/dowel across the top. Leave enough room for you to be between the stacks of risers and step sideways over the bar. This is one station. Make a total of 2-4 stations. Line up the stations with enough room between them for you to do a side lunge. Stand with the right leg next to the bar. Your feet should be hip- width apart; toes pointing forward or turned slightly outwards. Your arms are by your sides with a 90 degree bend in the elbows. Brace/engage your abdominal muscles to stabilize your spine. Pull the shoulder blades down and back without arching your low back. Keep the chest lifted, and the chin parallel to the floor. Your weight heavy in your heels.
Lift your right foot off of the ground. There will be a bend at the hips, as they push back, while your weight shifts to your left leg. Keep the abdominals engaged. Bring your right leg over the bar. Your knee is about hip height and bent to 90 degrees. Keep your right foot flexed, with your toes pulled up towards your shin. The toes should point forward. Place the right foot down on the opposite side of the bar. Shift your weight into your right hip as you bring your left foot over the bar and place it next to the right. Level your hips and secure your balance.
Lift your left foot off of the ground. There will be a bend at the hips, as they push back, while your weight shifts to your right leg. Keep the abdominals engaged. Bring your left leg over the bar. Your knee is about hip height and bent to 90 degrees. Keep your left foot flexed, with your toes pulled up towards your shin. The toes should point forward. Place the left foot down on the opposite side of the bar. Shift your weight into your left hip as you bring your right foot over the bar and place it next to the left. Level your hips and secure your balance.
Place your right foot on the ground, ending in the same body position as you started.
"Unders" Instead of stepping back over the bar, continue the exercise by stepping your right foot to the side, keeping your weight over your heels and both feet facing forward (side lunge). Once your right foot is firmly placed on the floor, bend at the hips, pushing them backwards as you shift your weight towards the right foot. Continue shifting your weight over the right foot until your shinbone is vertical to the floor and your right knee is aligned directly over the second toe of your right foot. The goal is to sit deep into the lunge bringing the glutes (butt) level with the right knee. Your left leg should be fully straight and your body weight should still be distributed onto the right side. The heels of both feet should stay flat on the floor. Push through your right heel and lift the left leg off the floor bringing it back to starting position.
Continue into the next over/under until you reach the end of your stations. Facing the same direction, come back down the line leading with your left foot.
When stepping over the bar, be sure not to step too wide to avoid contacting the bar with the following leg. Contacting the bar can cause it to move resulting in a loss of balance and injury. A common mistake when performing a body weight side lunge is that individuals often step too wide and are unable to align the shinbone over the placed foot and the knee falls inside the foot. In this case, simply shorten the width of the step taken to allow you to align the shinbone over the placed foot.