> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Kneeling lunge lifts
> Novice · Dynamic · Unilateral. Strength, flexibility
Also known as: Kneeling lunge pulses.
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 28 s |
## 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
- Glutes
- Hamstrings
- Quadriceps
- Hip adductors
- Pelvis
Flexibility
- Pelvis
- Quadriceps
- Glutes
- Hamstrings
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
## Equipment
## Appears in
## Regressions
Beginner
Novice
Novice
Novice
Beginner
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/kneeling-lunge-lifts-e0q2). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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