Tutorial: Kinesis Lunge

How does fitness evolve?

Learn how to perform a Kinesis Lunge the EVO way.

WHAT

Kinesis Lunge is a functional exercise performed on standing and locomotion pillar
Strengthens your legs (quadriceps, hamstrings and glutes)
Promotes hip and trunk stabilization
Performing in an alternated way, it activates all trunk muscles and train Balance

HOW

Standing backwards to the kinesis One, hang the cable grips with your hands close to your trunk and arms flexed
Stabilize your scapula by pulling your elbows to the floor (maintain your arms flexed)
Activate your abs
Step forward as you would give a giant step
Landing your foot on the floor, let the knee of your back-leg approach to the floor (try not to touch it), avoid that your front-leg knee exceed an imaginary vertical line of your front foot
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 the leg that goes to the front

WHY

Allows you to control body’s centre of mass on a linear displace and provides the foundation for ground-based production force
Strengthen quadriceps, hamstrings and glutes
Activate the hip stabilization muscles and core muscles
Rebalance training prevents falls and injuries