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Tutorial: Kinesis Lunge

4th June 2018
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
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