Tutorial: Kinesis Lunge
Kinesis Lunge is a functional exercise based on the standing and locomotion pillars of natural movement. These pillars allow you to control your body’s center of mass on a linear displace and provide the foundation for ground-based force production. The Kinesis Lunge strengthens your legs and promotes hip and trunk stabilization.
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 stabilization.
- By performing it in an alternated way, this exercise activates all trunk muscles and trains balance.
HOW
- You’ll start by standing, facing away from the Kinesis One.
- Take the cable grips and keep your hands close to your trunk and arms flexed.
- Stabilize 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 stabilization muscles and core muscles.
- This kind of training prevents falls and injuries.
Did you like the Kinesis Lunge tutorial? Here are more exercises:
- Roll out with step
- Hip extension
- Hanging twist
- Bunny hops
- Burpee pull-up
- Explosive push-up
- Glute bridge
- Kinesis lunge to chest press
- Kinesis reverse lunge to row
- Overhead squat
- Row with functional bar
- Push up on functional bar
- Mountain Climbers
- Deep squat
- TRX knee pull
- Hip mobility
- Jab cross
- Med ball chop
