{"id":43143,"date":"2018-06-04T03:00:52","date_gmt":"2018-06-04T01:00:52","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/tutorial-kinesis-lunge\/"},"modified":"2018-06-04T03:00:52","modified_gmt":"2018-06-04T01:00:52","slug":"tutorial-kinesis-lunge","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/tutorial-kinesis-lunge\/","title":{"rendered":"Tutorial: Kinesis Lunge"},"content":{"rendered":"

Kinesis Lunge<\/a><\/span> is a functional exercise based on the standing and locomotion pillars of natural movement<\/strong>. These pillars allow you to control your body\u2019s 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<\/strong>.<\/p>\n

WHAT<\/h2>\n
    \n
  • Kinesis Lunge is a functional exercise based on the standing and locomotion pillars of natural movement.<\/li>\n
  • It strengthens your legs; mainly, your quadriceps, hamstrings and glutes.<\/li>\n
  • Promotes hip and trunk stabilization.<\/li>\n
  • By performing it in an alternated way, this exercise activates all trunk muscles and trains balance.<\/li>\n<\/ul>\n

    HOW<\/h2>\n
      \n
    • You’ll start by standing, facing away from the Kinesis One.<\/li>\n
    • Take the cable grips and keep your hands close to your trunk and arms flexed.<\/li>\n
    • Stabilize your scapula by pulling your elbows down. Don\u2019t forget to keep your arms flexed.<\/li>\n
    • Activate your core.<\/li>\n
    • Then, step forward with a larger than usual step.<\/li>\n
    • 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
    • Try to stabilize your hip and trunk.<\/li>\n
    • Step back putting more strength on the heel of your front foot and shift your weight to your back-leg.<\/li>\n
    • As you reach the start position, switch legs and repeat.<\/li>\n<\/ul>\n

      WHY<\/h2>\n
        \n
      • Better muscular symmetry.<\/li>\n
      • This exercise strengthens your quadriceps, hamstrings and glutes.<\/li>\n
      • It activates the hip stabilization muscles and core muscles.<\/li>\n
      • This kind of training prevents falls and injuries.<\/li>\n<\/ul>\n