Knee Hug to Reverse Lunge w/Posterolateral Reach
Knee Hug to Reverse Lunge w/Posterolateral 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
Demo video
01
How to perform it
- 1Walk forward driving one knee up into a hug, then immediately step that foot back and into a reverse lunge while reaching the opposite arm diagonally back and out. This combination trains hip flexion, hip extension, and posterolateral reach in a walking pattern.
02
Training profile
Fascial lines
Plane of motion
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 trainingDeep Front Arm Line trainingHip exercisesKnee exercisesAnkle exercisesShoulder exercisesThoracic Spine exercises