Tutorial: How To Perform The 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.