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bodyweight lunge Activity intensity • Low
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Dynamic World's Greatest Lunge & Thoracic Reach
Primary Muscles: hips, upper back, hamstrings
Secondary Stabilisers: glutes, core, adductors
DEFAULT REP RANGE
5-8 reps
INTERVAL REST TARGET
30s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Step into a long forward lunge and drop your inside elbow toward your front instep.
- Rotate your thoracic spine and reach that hand tall toward the ceiling while following it with your eyes.
- Shift your hips back briefly to lengthen the front hamstring before stepping through.