The KOT Lunge (Heel Elevated), also known as the Knees Over Toes Lunge, is an exercise that focuses on building strength and mobility in the knees, quads, and hips. Elevating the heel allows for a greater range of motion and targets the muscles more effectively.

Here's how to perform a KOT Lunge (Heel Elevated):

1. Begin by standing upright with your feet hip-width apart and a slight elevation (e.g., a small plate or step) under one heel. This will be your starting position.
2. Hold a dumbbell or kettlebell in each hand, letting them hang at arm’s length by your sides. Alternatively, you can place your hands on your hips or hold a single weight at your chest for balance.
3. Step forward with the elevated heel foot, maintaining the heel elevation throughout the movement.
4. Lower your body by bending both knees to 90 degrees. Your front knee should move forward past your toes (hence the name Knees Over Toes), and your back knee should hover just above the ground.
5. Keep your torso upright and your core engaged as you lower into the lunge.
6. Push through the heel of your front foot to rise back up to the starting position, bringing your back foot forward to meet the front foot.
7. Repeat for the desired number of repetitions, then switch to the opposite leg.

Tips for performing the KOT Lunge (Heel Elevated):

• Keep your front knee aligned with your toes and avoid letting it cave inward or outward.
• Maintain an upright posture with your chest up and shoulders back throughout the exercise.
• Engage your core to help stabilize your body and protect your lower back.
• Ensure the heel elevation is stable and not too high to prevent any risk of imbalance.
• Perform the movement in a slow and controlled manner, focusing on the contraction of your quads and the stretch in your hips and knees.
• Start with a lighter weight or no weight at all to master the form before progressing to heavier loads.

The KOT Lunge (Heel Elevated) is an excellent exercise for enhancing knee strength and mobility, which can help in improving athletic performance and reducing the risk of knee injuries. Incorporating this movement into your training routine can contribute to overall lower body strength and stability.