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Lunging Arm Circle

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Lunge (Left foot back)


  • From a standing position, slide one foot back while bending the front knee to a 90 degree angle.
  • Align the knee directly above the heel.
  • Ensure the back leg is straight.
  • Keep the back heel off the ground.
  • The spine is held upright, the core is engaged and the hips are square-on.
  • Balance weight on both feet.
  • Engage your core.

Reach Forward


  • Holding the legs in the Lunge position, reach forward with the arms.
  • Press the toes into the floor and lift the heel higher.
  • Learn forward and stretch the arms.
  • Open the hands and then clench. 

Shoulder Roll


  • From the Forward Reach position, on exhale, pull the spine back until upright.
  • Roll the shoulder blades back and down
  • Keep the elbows locked and the arms parallel to the floor.


  • Keep the legs in the Lunge position
  • Inhale and circle the arms down, back and to the sides, up above the head.
  • Look up at a 45 degree angle
  • On exhale, gently clench the hands and draw the arms down, without tension, to a guard position.
  • Return to the Lunge


General and Boxing-specific Benefits

BoxingYoga™ makes use of a number of lunge variants to strengthen the legs and core. They also stretch and open the hips, the chest and the spine. This is to help the boxer develop stamina as well as prevent rigidity, immobility and inflexibility. They are also designed to improve balance, lowering the centre of gravity and stabilizing the stance.

Cautions and Modified Versions

Participants with knee problems are advised to practice with caution and modification. Always keep the knees aligned with the feet. Rehabilitation students may need to bend the knee less than 90 degrees or use a fitness ball for support.

Modified Lunging Arm Circle


  • Place the back knee on the floor for support.

Anatomical Focus

Spine/Core: Spinal extensors/flexors, external/internal oblique,

Upper limbs: Deltoids, triceps, extensor carpi radialis longus, extensor digitorum, extensor carpi radialis longus, extensor carpi radialis brevis, finger flexor muscles and wrist flexors

Lower limbs: Hip flexors, quadriceps, gluteus maximus/medius/minimus, hamstrings, intrinsic foot muscles, :

Study and Reflect

How long can you hold a Lunge for? How does practicing the lunge variations in sequence affect your endurance? Where can you release any unnecessary tension?


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If you have any questions during your studies, feel free to use the BoxingYoga™ Worldwide Support Group on Facebook. It's a dedicated forum for students and coaches to help and support each other, wherever you are in the world.