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.

How to do it

1. Step one foot forward into a long stance with the back heel lifted and the toes pointing forward.
2. Bend the front knee to about ninety degrees so it stacks over the ankle.
3. Draw the back hip forward so both hip points face the front of the mat, then raise the arms overhead.
4. Hold the position for the prescribed time with the ribs down and the back leg straight.
5. Step the feet together and repeat on the other side.

Tips

• 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.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Erector spinae, Hip flexors