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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. Bring down to the ground the forearm which is on the side opposite to the front leg.
  3. Then drive the other hand up, trying to form a vertical line with your two arms (from the elbow on the ground to the hand up in the air).
  4. Open your chest up.
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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Regressions

e0kw

Kneeling lunge forearms down

Novice
e0kx

Kneeling revolved side angle

Beginner
e0l0

Kneeling lunge arms up

Novice
e0kz

Kneeling lunge chest up

Beginner
e0kv

Kneeling lunge hands down

Beginner
e0v0

Kneeling revolved side angle prayer hands

Novice
e0v1

Revolved side angle hand inside

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.