MeridianMovement Library
Mobility

Knee Hug to Lateral Lunge w/Overhead Reach

Knee Hug to Lateral Lunge w/Overhead Reach is a unilateral mobility exercise training the hip, knee, ankle, shoulder, and thoracic spine across the sagittal, frontal, and transverse planes, using Bodyweight.

Laterality
Unilateral
Planes
Sagittal · Frontal · Transverse
Equipment
Bodyweight
Primary joints
Hip · Knee · Ankle · Shoulder · Thoracic Spine
01

How to perform it

  1. 1Stand tall, pull knee to chest.
  2. 2Opposite leg stays extended.
  3. 3Lunge sideways, loading hip (hip, knee and ankle stacked); opposite leg extended, toes pointed forward.
  4. 4While hip is loaded, reach arms away from body (palms facing each other) and reach up overhead.
  5. 5Stop when arms and head are in a straight line.
  6. 6Drive out of lunge to starting position.
02

Training profile

Fascial lines

Superficial Back LineSBLSuperficial Front LineSFLLateral LineLLSpiral LineSPLDeep Front LineDFLSuperficial Back Arm LineBAL

Joints

HipKneeAnkleShoulderThoracic Spine

Plane of motion

SagittalFrontalTransverse

Training intent

MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance

Highlighted rungs are where this movement lives on the rehab → performance continuum.

03

Explore the library

Every tag is a doorway. Each link below opens a collection page listing every exercise that shares it. This is the connective tissue that lets one record rank for dozens of searches.

All Bodyweight exercisesSagittal-plane drillsFrontal-plane drillsTransverse-plane drillsSuperficial Back Line trainingSuperficial Front Line trainingLateral Line trainingSpiral Line trainingDeep Front Line trainingSuperficial Back Arm Line trainingHip exercisesKnee exercisesAnkle exercisesShoulder exercisesThoracic Spine exercises