1. Stand with feet hip-width apart, holding a ruck in the front rack position (ruck held close to the front of the body at shoulder height).

2. Step forward with one leg, bending both knees to lower into a lunge position.

3. Keep the torso upright and the front knee directly over the ankle.

4. Push off the front foot to return to the starting position.

5. Repeat with the opposite leg.