Tutorial: Kinesis Lunge

4th June 2018

WHAT

  • Kinesis Lunge is a functional exercise based on the standing and locomotion pillars of natural movement.
  • It strengthens your legs; mainly, your quadriceps, hamstrings and glutes.
  • Promotes hip and trunk stabilisation.
  • By performing it in an alternated way, this exercise activates all trunk muscles and train balance.

 

HOW

  • You’ll start by standing, facing away from the Kinesis one hang the cable grips with your hands close to your trunk and arms flexed.
  • Stabilise your scapula by pulling your elbows down. Don’t forget to keep your arms flexed.
  • Activate your core.
  • Then, step forward with a larger than usual step.
  • After landing your foot on the floor, lower your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle (don’t push it too far) and that your other knee doesn’t touch the floor.
  • Try to stabilize your hip and trunk
  • Step back putting more strength on the heel of your front foot and shift your weight to your back-leg
  • As you reach the start position, switch legs and repeat.

 

WHY

 

  • Better muscular symmetry.
  • This exercise strengthens your quadriceps, hamstrings and glutes.
  • It activates the hip stabilisation muscles and core muscles.
  • This kind of training prevents falls and injuries.

SEE ALSO:

TUTORIAL: ROLL OUT WITH STEP

TUTORIAL: HIP EXTENSION

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