Crescent Lunge

Muscles worked by the Crescent Lunge

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

Lower BackErector SpinaeHip FlexorsHip Flexor Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Crescent Lunge

1. Step one foot forward into a long stance with the back heel lifted and the toes pointing forward.
2. Bend the front knee to about ninety degrees so it stacks over the ankle.
3. Draw the back hip forward so both hip points face the front of the mat, then raise the arms overhead.
4. Hold the position for the prescribed time with the ribs down and the back leg straight.
5. Step the feet together and repeat on the other side.

Form tips

• Widen the stance sideways a little if balance is the limiting factor.
• Press the back heel towards the wall behind you to keep the rear leg working.
• Lower the arms to the hips if reaching overhead pulls the lower back into an arch.

At a glance

Crescent Lunge in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Figure-4 Stretch
• Banded Glute Bridge
• Banded Good Morning
• Banded Hip Thrust
• Banded Kneeling Hip Thrust
• Banded Romanian Deadlift
• Banded Squat
• Banded Sumo Walk

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "crescent-lunge",
  "name_en": "Crescent Lunge",
  "name_de": "Hoher Ausfallschritt",
  "name_es": "Zancada Alta",
  "description_en": "A split-stance hold with the back heel lifted and the arms overhead, loading the front leg while the back hip stays long.",
  "description_de": "Ein Halt in der Schrittstellung mit angehobener hinterer Ferse und Armen über dem Kopf: das vordere Bein trägt, die hintere Hüfte bleibt lang.",
  "description_es": "Un sostén en paso largo con el talón trasero elevado y los brazos arriba, que carga la pierna delantera mientras la cadera trasera se mantiene larga.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "hip_flexors"
  ],
  "goals": [
    "endurance",
    "strength"
  ],
  "tags": [
    "calisthenics"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Step one foot forward into a long stance with the back heel lifted and the toes pointing forward.",
    "Bend the front knee to about ninety degrees so it stacks over the ankle.",
    "Draw the back hip forward so both hip points face the front of the mat, then raise the arms overhead.",
    "Hold the position for the prescribed time with the ribs down and the back leg straight.",
    "Step the feet together and repeat on the other side."
  ],
  "instructions_de": [
    "Stell einen Fuß weit nach vorn, die hintere Ferse angehoben, die Zehen zeigen nach vorn.",
    "Beug das vordere Knie auf etwa neunzig Grad, sodass es über dem Sprunggelenk steht.",
    "Zieh die hintere Hüfte nach vorn, bis beide Hüftpunkte zur Mattenvorderkante zeigen, und heb die Arme.",
    "Halte die Position für die vorgegebene Zeit, die Rippen unten, das hintere Bein gestreckt.",
    "Stell die Füße zusammen und wiederhole auf der anderen Seite."
  ],
  "instructions_es": [
    "Adelanta un pie a un paso largo con el talón trasero elevado y los dedos apuntando al frente.",
    "Flexiona la rodilla delantera unos noventa grados para que quede sobre el tobillo.",
    "Lleva la cadera trasera hacia delante hasta que ambas apunten al frente de la esterilla y eleva los brazos.",
    "Mantén la posición durante el tiempo indicado, con las costillas cerradas y la pierna trasera estirada.",
    "Junta los pies y repite del otro lado."
  ],
  "tips_en": [
    "Widen the stance sideways a little if balance is the limiting factor.",
    "Press the back heel towards the wall behind you to keep the rear leg working.",
    "Lower the arms to the hips if reaching overhead pulls the lower back into an arch."
  ],
  "tips_de": [
    "Stell die Füße seitlich etwas breiter, wenn das Gleichgewicht limitiert.",
    "Druck die hintere Ferse Richtung Wand hinter dir, damit das hintere Bein aktiv bleibt.",
    "Nimm die Arme an die Hüften, wenn das Heben über den Kopf den unteren Rücken ins Hohlkreuz zieht."
  ],
  "tips_es": [
    "Separa un poco los pies lateralmente si el equilibrio es lo que te limita.",
    "Empuja el talón trasero hacia la pared de detrás para mantener activa la pierna de atrás.",
    "Baja los brazos a las caderas si estirarlos arriba te arquea la zona lumbar."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/crescent-lunge-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "crescent-lunge");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.