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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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