Quick answer: a lunge is a leg position in which one leg steps out and bends at the knee while the other leg stays straight, combined with an arm motion such as a high V. It's one of the few named cheer "motions" built mainly from the legs rather than the arms.
What Does It Look Like?
One leg steps out and bends, with the knee over the ankle. The other leg stays fully straight, with the foot flat on the floor. The torso stays upright rather than leaning over the bent leg. Depending on the choreography, a lunge may step forward or out to the side, and it's almost always paired with an arm position - for example "right lunge, high V."
Naming
Lunges are usually named by the bent leg: a "right lunge" bends the right knee. The arm motion is called alongside it, so an athlete might hear "left lunge, diagonal" or "lunge, punch."
Legs, Arms and Body
The straight leg is locked, the bent knee lines up over the foot, and the hips stay square to the direction of the lunge. The arm motion follows the same rules as it would standing - locked arms, tight fists, sharp placement. A lunge often lowers the athlete, so the arms have to be extra precise to stay visible.
Common Mistakes Judges Notice
- A bent back leg, which makes the lunge look like a crouch.
- Leaning the torso over the front knee.
- Different lunge depths across the team, so the line of athletes looks uneven.
- Feet in different places, especially when the team lunges to alternate sides.
- Arm motions getting sloppy because attention goes to the legs.
Where It Fits in a Routine
Lunges appear in chants, dances and transitions, often to finish a phrase with a strong, grounded shape. They're also a common way to frame a featured skill - for example athletes in front lunging out to the sides to open up the view of a stunt or tumbling pass - and to add levels to a formation.
Easily Confused With
- A squat or crouch - both knees bent, rather than one bent and one straight.
- A stance - feet apart with both legs straight, often used as a neutral leg position.
Related Motions
See the high V, diagonal and punch, or browse the full motion chart.