Skip to main content
Also known as: Kneeling lunge pulses.

​
Technique

  1. Get into a Deep lunge and place the back knee on the ground.
  2. Move your front foot far enough forward to enable you to bring your hips as low as possible while keeping the front foot flat on the ground.
  3. Over time, aim to reach a 180 degrees opening between your front and back leg.
  4. Once you are in this position, lift your back knee slightly off the ground, and drop it back down slowly.
  5. When lifting it up, aim to straighten your back leg to get a stretch in your hip flexors.
Logging: Repetitions done on one side.

​
Muscles

Strength

Secondary

  • Glutes
  • Hamstrings
  • Quadriceps
  • Hip adductors
  • Pelvis
Flexibility

Primary

  • Pelvis
  • Quadriceps
  • Glutes
  • Hamstrings

Secondary

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

​
Equipment

Ground (standing)
Ground (standing)

​
Appears in

Joint movements
Kneeflexion
Hipextensionflexion
trains stretches

​
Regressions

e0kz

Kneeling lunge chest up

Beginner
e0q1

Deep lunge

Novice
e0uz

Elbow-support side angle

Novice
e0iu

Crouching stance

Novice
e0st

Wall lunge

Beginner
e0ux

Extended side angle pose

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.