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Exercise guide
Crescent Lunge
A split-stance hold with the back heel lifted and the arms overhead, loading the front leg while the back hip stays long.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · erector spinae · hip flexors
- Goals
- endurance · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Step one foot forward into a long stance with the back heel lifted and the toes pointing forward.
- Bend the front knee to about ninety degrees so it stacks over the ankle.
- Draw the back hip forward so both hip points face the front of the mat, then raise the arms overhead.
- Hold the position for the prescribed time with the ribs down and the back leg straight.
- Step the feet together and repeat on the other side.
Technique cues and common mistakes
- Widen the stance sideways a little if balance is the limiting factor.
- Press the back heel towards the wall behind you to keep the rear leg working.
- Lower the arms to the hips if reaching overhead pulls the lower back into an arch.