The Perfect Ghosting Lunge Technique

The ghosting lunge is the most repeated movement in squash training. Done right, it's powerful and fast. Done wrong, it's a direct route to knee problems that stick around for months. Worth getting it right from the start.

Front Corner Lunges

Cross-step with your dominant foot. Land with toes turned out roughly 30–40 degrees, not pointing straight forward. Drop your knee over your toe, not in front of it. Push off from heel-to-midfoot. The most common mistake: leading with your chest instead of your hips, which loads the patella tendon incorrectly. Drop the hip first, not the upper body.

Back Corner Ghosts

For back corners, an open stance is biomechanically safer than a closed lunge for most players. Step out with the outside foot, stay upright, and push back hard off that foot. Your knee should track over your second toe the whole way. Use your racket arm as a counterbalance. It's not just habit, it genuinely helps with rotation and landing mechanics.

Drill Technique at Pace 1–2

The fastest way to fix technique isn't slowing down your matches. It's ghosting at Pace 1 or 2 with deliberate focus on mechanics. Film yourself from the side. Most players find their knee collapses inward on front-corner lunges far more than they thought. Two slow-pace sessions focused purely on form is worth more than ten fast sessions with poor mechanics.