Hello, Angie Krueger! The certified personal trainer is serving up a series of strength moves for runners to help power every stride. Angie’s back story: Aside from having run 27 marathons in 27 different states, Angie was recently featured on AMR’s podcast (episode 194, where she explained, among other things, what “cough muscles” are and how to activate them for better results. Intrigued, aren’t you?). Recently she shared the DOs and DON’Ts of a plank, the power squat, and here, she shares the all-important lunge. (Form is EVERYTHING.) Put the three moves together for an effective strength circuit, and come back every other Tuesday for a follow-up move to help you #findyourstrong.

Proper lunge form. Remember: We are not gymnasts, so no feet on “balance beam.” Wide like railroad tracks!

A lunge is a very good move for the glutes (butt), hamstrings and thighs. This move is key for runners that want to help knee function and sprint speeds.

1. Start with your feet shoulder width apart, like on railroad tracks. One foot slides straight back and long, like a semi split.

2. Once your foot is planted, keeping all of the weight in the front heel, drop slowly straight down so your front knee is stacked over your front ankle and your back knee is fist distance from the ground. NEVER DROP YOUR KNEE TO THE GROUND. This would result in injury to the knee. Also, if you already have a knee injury don’t go as low.

A close-up of killer form.

3. Return to starting position.

4. Repeat, as slow and controlled as you can, completing three sets of 15.

5. If you want a challenge, when you return to the start position, lift the knee that went back to the lunge up to hip height and work on balance. If you want a major challenge, add a hop at the top with that knee up at hip height.

FYI, don’t do the following:

Knees over toes. Injury waiting to happening!