Deep Lunge Dorsi Flexion

Muscles worked

Setup

1. Start in a half-kneeling position with your right foot forward and your left knee resting on the floor.
2. Place your right foot flat on the ground with your shin vertical and your hands resting on your front knee for balance.
3. Ensure your hips are square and your core is lightly engaged to maintain a neutral spine.

How to do it

1. Exhale and slowly shift your weight forward, driving your right knee as far past your toes as possible while keeping your right heel glued to the floor.
2. Hold the maximum stretch for 2 seconds, focusing on the tension in the back of your calf and Achilles tendon.
3. Inhale as you slowly push back to the starting position with a controlled 3-second tempo.
4. Perform all repetitions on one leg before switching to the other side.

Form checklist

• Keep the front heel firmly planted; do not let it lift as the knee moves forward.
• Ensure the front knee tracks directly over the second and third toes, avoiding any inward collapse.
• Maintain a tall chest and avoid excessive rounding of the lower back.
• Keep the weight distributed evenly across the tripod of the front foot (heel, big toe, and pinky toe).

Pro tips

• Gently apply downward pressure with your hands on your front thigh to increase the intensity of the ankle stretch.
• Actively try to pull your toes toward your shin using your anterior tibialis (shin muscle) to deepen the dorsiflexion.
• Focus on keeping your hips sinking straight down and forward rather than just leaning your torso.

Make it harder

• Hold a kettlebell or dumbbell on top of the front knee to provide external load and increase the stretch depth.
• Elevate the front foot on a 1-2 inch plate to further challenge the range of motion and stability.

Frequently asked

What muscles does the deep lunge dorsi flexion work?

The deep lunge dorsi flexion primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the deep lunge dorsi flexion?

The deep lunge dorsi flexion requires no equipment — just your body weight.

Is the deep lunge dorsi flexion good for beginners?

Yes. The deep lunge dorsi flexion is a beginner-friendly movement and a strong foundation to build on.

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