Lunge reach: how to do it
In short
A supported low lunge with one hand on a chair. You reach your other arm up and slightly to the side. Works: hips, legs and balance.
How to do it
- Place a sturdy chair on a non-slip floor and fold a towel on the floor beside it.
- Stand beside the chair with one hand on it. Step one foot back and lower that knee onto the folded towel.
- Bend your front knee over your ankle, keeping your chest tall and your hips level.
- Breathe in and reach your free arm up and slightly to the side, away from the chair.
- Stay for 3 slow breaths, never bouncing. Lower your arm, come up, and switch sides.
As you go
- Keep your hips facing forward and your chest tall.
- Breathe out as you reach. Keep breathing.
- Keep a firm hand on the chair. Never bounce.
What it works
- Works
- hips, legs and balance
- Position
- Standing, with a hand on a support
- Have nearby
- a sturdy chair, a towel
- Effort
- Moderate
An easier and a harder version
Easier
Keep your back knee off the floor, take a shorter step, and reach your arm only partway.
Harder
Stay for 5 breaths, or take a slightly longer step.
Take care
- Knees: always use a folded towel under the back knee, and keep your front knee over your ankle.
- Hips: stop short of any pinch at the front of the hip.
- Balance: keep a hand on the chair and have a clear space around you.
- Back: if your lower back aches, keep your arm lower and your step shorter.
Where it is in the plans
In our calisthenics plan: 4 of 28 days, first on day 4, Floor mobility.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 4 of 28 days: 4, 11, 18 and 25 | Day 4, week 1: Floor mobility | 50 s each side |
| Calisthenics plan, round 2 | 2 of 28 days: 4 and 18 | Day 4, week 1: Stand, then floor | 50 s each side |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 4 | 50 s each side | Back knee down. Reach up and slightly out. |
| 2 | 11 | 50 s each side | Back knee down. Reach up and slightly out. |
| 3 | 18 | 50 s each side | Back knee down. Reach up and slightly out. |
| 4 | 25 | 50 s each side | Back knee down. Reach up and slightly out. |
In the plan, this move plays as a looping video with a spoken cue.
Lunge reach: day 4 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan