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Also known as: Gong Bu.

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Technique

  1. Start from standing, take a long step forward in a Deep lunge position
  2. Bend the arms back at the elbows to have the hands closed in a fist by your sides, elbows tucked in, chest facing forward

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Form tips

  • Forward leg bent around 90°, back leg is straight
  • Back foot is turned out 45°
  • Weight is equally distributed between the two legs
  • The feet shouldn’t be on the same line in order to be more stable
Logging: Work each side for the time indicated.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
Flexibility

Primary

  • Pelvis
  • Quadriceps

Secondary

  • Hip adductors
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Flexibility
Other disciplines
Joint movements
Kneeextension
Hipextension
trains stretches

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Progressions

e0uz

Elbow-support side angle

Novice
e0v1

Revolved side angle hand inside

Novice

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Regressions

e0b2

Standing quad stretch

Beginner
e0fs

Warrior 1

Beginner
e0y5

Assisted back scale

Beginner
e0er

Back scale

Novice
e0ft

Warrior 3

Novice
e0iv

Cat stance

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.