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High Crescent Lunge: Areas of Stretch and Strengthening

Stretched Areas

1, Hip Flexors

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2. Quadriceps

The front thigh muscles of the back leg are stretched as you lengthen the leg and press through the ball of the foot.

3. Calves (Back Leg)

The back leg’s calf muscles (gastrocnemius and soleus) experience a gentle stretch as you stabilize through the ball of the foot./p>

4. Chest and Shoulders

text-indent: 50px; If arms are extended overhead, the shoulders and chest open, creating a stretch in the upper body./p> If arms are extended overhead, the shoulders and chest open, creating a stretch in the upper body.

1, Hip Flexors (Back Leg) text-indent: 50pxThe extended back leg stretches the hip flexors (e.g., psoas and iliacus), which are often tight from prolonged sitting. margin-top: 30px; 2, Quadriceps (Back Leg) text-indent: 50px The front thigh muscles of the back leg are stretched as you lengthen the leg and press through the ball of the foot. margin-top: 30px; 3, Calves (Back Leg) text-indent: 50px The back leg’s calf muscles (gastrocnemius and soleus) experience a gentle stretch as you stabilize through the ball of the foot. margin-top: 30px; 4, Chest and Shoulders If arms are extended overhead, the shoulders and chest open, creating a stretch in the upper body.

Strengthened Areas

  1. Quadriceps (Front Leg)

    • The front leg’s quads are activated to hold the bent knee in alignment over the ankle.

  2. Hamstrings and Glutes (Front Leg)

    • The front leg’s hamstrings and glutes engage to stabilize and support the lunge.

  3. Core Muscles

    • The abdominals, obliques, and lower back muscles work to maintain balance and stabilize the torso.

  4. Back Leg Muscles

    • The glutes, quads, and hamstrings of the back leg activate to keep it strong and extended.

  5. Feet and Ankles

    • Both feet and ankle muscles engage for balance and stability, especially in the back foot

Key Points!

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  • Proper alignment is essential to maximize these benefits. Keep the front knee stacked over the ankle, the hips squared forward, and the spine long.
  • Engage your core and press through the back leg to prevent strain on the lower back.
  • This pose strengthens and stretches the lower body while improving balance and stability.