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    Tutorial: Kinesis Lunge

    4th June 2018
    Kinesis lunge - Kinesis Ausfallschritt - Fente kinesis - EVO Fitness

    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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