Training4th June 2018

Tutorial: Kinesis Lunge

How does fitness evolve?

Learn how to perform a Kinesis Lunge the EVO way.


  • 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


  • 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


  • 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