How to do a Lunge with Ankle Grab
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Lunge with Ankle Grab
Target muscles worked
Instructions for Proper Form
Lunge with Ankle Grab is a variation of the standard Lunge. Like other Lunge variations, this compound exercise primarily targets the quadriceps. By incorporating an ankle grab, you add a dynamic stretch to the movement which helps improve flexibility and balance. This exercise is particularly effective for enhancing muscle activation and mobility in your lower body.
- Place one knee on the ground and the other knee in front with both knees bent at a 90 degree angle.
- Grab ahold of the back ankle and pull you lower leg up until you feel a comfortable stretch in front of the same side thigh while extended your opposite arm out to the side for balance.
- Hold the stretch for 15-30 seconds and repeat with the opposite side.
Alternatives & Variations to Lunge with Ankle Grab
1. Shin Box Quad
11.1 mSCORESWAPPED 3,286 TIMESShin Box Quad is a dynamic stretch that primarily targets the hips and quads. By seamlessly transitioning between different positions, this exercise enhances hip mobility and flexibility. It also engages the core for stability throughout the movement, making it a beneficial addition for improving overall lower body mobility and coordination.
2. Squat with Rotation
10.2 mSCORESWAPPED 1,205 TIMESSquat with Rotation is a compound exercise and a variation of the traditional squat that targets the quads, glutes, and core. The added rotation at the top of the squat can enhance core activation and improve rotational stability, which is particularly beneficial for athletes. This movement also helps in developing functional strength, as it mimics real-world activities that require both lower body power and core stability.
3. Couch Stretch
13.8 mSCORESWAPPED 1,109 TIMESCouch Stretch is an isolation stretch that primarily targets the hip flexors and quadriceps. The exercise involves placing one knee on the ground, with the opposite foot up on a couch or bench, and leaning back to stretch. This is a great stretch for improving hip mobility and flexibility, which can aid in better performance and injury prevention in various lower body exercises.
4. Butt Kick
2 mSCORESWAPPED 606 TIMESButt Kick is a bodyweight plyometric exercise that primarily targets the hamstrings. This exercise involves kicking your heels up toward your glutes in a running or marching motion. It’s a great exercise for improving running form and increasing cardiovascular endurance. Additionally, it can help improve flexibility and strength in the hamstrings, making it a nice addition to warm-ups or cardio intervals.
5. Hip Flow
13.6 mSCORESWAPPED 310 TIMESHip Flow is a dynamic sequence of movements that targets the hip flexors, glutes, and lower back. This compound exercise is designed to improve mobility, flexibility, and stability in the hip region. By flowing through various movements, you enhance the range of motion and activate multiple muscle groups, making it an excellent warm-up or accessory exercise for lower body workouts.
6. Foam Roll Quadriceps
2.8 mSCORESWAPPED 178 TIMESFoam Roll Quadriceps is a recovery exercise that targets the quadriceps. Using a foam roller helps to reduce muscle tension and improve blood flow to the targeted muscles. This exercise is great for increasing mobility and flexibility in the quads, as well as aiding in muscle recovery after an intense leg workout.
7. Lunge Twist
10.9 mSCORESWAPPED 130 TIMESLunge Twist is a variation on the more standard Lunge. Like other Lunge variations, this compound exercise primarily targets the quadriceps, glutes, and hamstrings. By adding a twist to each lunge, you also engage your core and obliques, increasing the overall demand for stability and coordination. This provides a dynamic way to enhance core strength and improve functional stability during lower body workouts.
8. Air Squats
92.1 mSCORESWAPPED 121 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
9. Side Lunge
79.4 mSCORESWAPPED 107 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
10. Runners Butt Kick
3.6 mSCORESWAPPED 84 TIMESRunner's Butt Kick is a bodyweight exercise that primarily targets the hamstrings and glutes. This movement is similar to running in place, but involves kicking your heels up towards your glutes with each step. It’s a great cardio exercise that also helps improve flexibility and can aid in warming up your lower body muscles before more intense workouts.