{"id":56928,"date":"2018-06-04T00:00:00","date_gmt":"2018-06-03T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/tutorial-kinesis-lunge\/"},"modified":"2018-06-04T00:00:00","modified_gmt":"2018-06-03T22:00:00","slug":"tutorial-kinesis-lunge","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/learn\/tutorial-kinesis-lunge\/","title":{"rendered":"Tutorial: Kinesis Lunge"},"content":{"rendered":"<h2>WHAT<\/h2>\n<ul>\n<li><strong>Kinesis Lunge is a functional exercise based on the standing and locomotion pillars of natural movement.<\/strong><\/li>\n<li>It strengthens your legs; mainly, your quadriceps, hamstrings and glutes.<\/li>\n<li>Promotes hip and trunk stabilisation.<\/li>\n<li>By performing it in an alternated way, this exercise activates all trunk muscles and train balance.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>HOW<\/h2>\n<ul>\n<li>You&#8217;ll start by standing, facing away from the Kinesis one hang the cable grips with your hands close to your trunk and arms flexed.<\/li>\n<li>Stabilise your scapula by pulling your elbows down. Don\u2019t forget to keep your arms flexed.<\/li>\n<li>Activate your core.<\/li>\n<li>Then, step forward with a larger than usual step.<\/li>\n<li>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\u2019t push it too far) and that your other knee doesn\u2019t touch the floor.<\/li>\n<li>Try to stabilize your hip and trunk<\/li>\n<li>Step back putting more strength on the heel of your front foot and shift your weight to your back-leg<\/li>\n<li>As you reach the start position, switch legs and repeat.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>WHY<\/h2>\n<p>&nbsp;<\/p>\n<ul>\n<li>Better muscular symmetry.<\/li>\n<li>This exercise strengthens your quadriceps, hamstrings and glutes.<\/li>\n<li>It activates the hip stabilisation muscles and core muscles.<\/li>\n<li>This kind of training prevents falls and injuries.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Kinesis lunge\" src=\"https:\/\/player.vimeo.com\/video\/193876287?h=aa8ec1e10f&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<p><strong>SEE ALSO:<\/strong><\/p>\n<p><a href=\"https:\/\/evofitness.ch\/tutorial-roll-out-with-step\/\">TUTORIAL: ROLL OUT WITH STEP<\/a><\/p>\n<p><a href=\"https:\/\/evofitness.ch\/tutorial-hip-extension\/\">TUTORIAL: HIP EXTENSION<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WHAT Kinesis Lunge is a functional exercise based on the standing and locomotion pillars of natural movement. It strengthens your&#8230;<\/p>\n","protected":false},"author":17,"featured_media":56929,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: Kinesis Lunge - EVO Fitness","_seopress_titles_desc":"Kinesis Lunge is a functional exercise that strengthens your legs. Take your lunges to the next level by performing them on Kinesis One.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[140,143,171,1760],"class_list":["post-56928","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-functional-training","tag-strength","tag-tutorial","tag-kinesis-lunge"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/56928","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=56928"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/56928\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/56929"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=56928"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=56928"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=56928"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}