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Technique

  1. Get into a kneeling lunge: one leg forward with the toes pointing forward and the foot flat on the ground, and the back leg’s knee on the ground and the toes pointing back.
  2. Move your front foot forward enough so that you can bring your hips down without the front heel coming off the ground.
  3. Aim to bring your hips as close to the ground as possible, getting to a 180 degrees angle between your front and back thighs.
  4. Lift both arms up and slightly back to extend your spine, while keeping the hips down.
Logging: Work each side for the time indicated.

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Muscles

Flexibility

Primary

  • Pelvis
  • Quadriceps
  • Glutes
  • Hamstrings

Secondary

  • Hip adductors

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Hipextensionflexion
trains stretches

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Progressions

e16w

Kneeling lunge side bend

Novice
w00t

Sun salutation B simplified

Novice
w01y

Moon salutation B

Novice

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Regressions

e067

Kneeling quad stretch

Beginner
e0kz

Kneeling lunge chest up

Beginner
e0kw

Kneeling lunge forearms down

Novice
e0ky

Kneeling lunge forearm down reach up

Novice
e0kx

Kneeling revolved side angle

Beginner
e0kv

Kneeling lunge hands down

Beginner
e0v0

Kneeling revolved side angle prayer hands

Novice
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.