Lunge with Ankle Grab
The Lunge with Ankle Grab is a dynamic mobility exercise that combines a forward lunge with a deep quadriceps stretch to improve lower body flexibility and balance. This movement targets tight hip flexors while engaging the glutes and core for stability.
Since this exercise challenges both balance and flexibility, the AI analyzes your stability ratings and hold times to gauge your hip mobility progress over time. If your recent training load has caused significant quad tightness or knee fatigue, the system can adjust the duration or suggest a static regression to ensure safety. Additionally, by tracking your recovery status, the app can intelligently program this movement as a dynamic warm-up before heavy leg days or as a restorative cool-down.
Form Cues
- Step forward into a stable lunge position before reaching back
- Squeeze the glute of your back leg to intensify the hip stretch
- Keep your torso upright and chest open throughout the movement
- Stack your front knee directly over your front ankle
- Fix your gaze on a stationary point to maintain balance
- Don't arch your lower back aggressively to reach your foot
- Don't let your front knee collapse inward
- Don't slam your back knee into the floor
- Don't rush the transition between the lunge and the grab
- Don't hold your breath while stretching
Common Mistakes
- Hyperextending the lower back
- Front knee caving inward
- Rushing through the stretch
- Placing feet on a tightrope (too narrow)
- Bouncing in the bottom position
Muscles Worked
This exercise primarily targets the quadriceps and hip flexors of the back leg, providing a deep stretch that combats tightness from sitting or heavy lifting. Simultaneously, it activates the glutes, hamstrings, and core stabilizers of the front leg to maintain the lunge position, making it an excellent dual-purpose movement.
Primary
Secondary
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