Littleton, CO

Ninja Move – Kneeling Push/Pull Lunge

Ninja Move – Kneeling Push/Pull Lunge

IMG_2444Ninja Move of the Month

I’m calling this the Kneeling Push/Pull Lunge.  This is a full body exercise, thus the ninja classification.  There are so many ways to modify this exercise which also means that there are so many ways to cheat this exercise.

The main thing to focus on is your posture.  The chest will want to lean forward into your push.  You also want to keep an eye on your forward knee as it will want to veer off to the inside or outside as you rotate.  Think of a straight vertical line from your kneeling knee up through the top of your head. 

Once you get this down, you can change it up with the suggestions below.  If you don’t have access to a FreeMotion cable machine you can anchor a therapy band or tubing with handles and use only one arm.  If you’re lucky enough to find 2 anchor points in the right spots, then you should be able to replicate this exercise.  If you need help getting creative, give me a holler in the comments!

[youtube https://www.youtube.com/watch?v=94JdWSmMBZk&w=420&h=315]

Mix it Up!

  • Switch your pushing/pulling hands
  • Hover your lunge just off the floor (booty burn!)
  • Change the angle to make a low/high push/pull