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Open Lunge

1.7 jab (orth.).jpg


  • From a Lunge position, extend the arms forward, keep the waist long and the core engaged, reach forward and grab your thumb.
  • Clench the hands. Maintain alignment between the head, the arms and the spine.
  • Inhale and lift the torso until upright and then exhale, look up and lean back.
  • Ensure that the head remains between the biceps.
  • The core is engaged, the front knee is held at a 90 degree angle, directly above the heel, while the rear leg is held straight by activating the quadriceps.
  • Lengthen the spine rather than compressing it. Pay special attention to the lower back.

General and Boxing-specific Benefits

This is an intense, back bending pose that opens the chest, stretches the abdominals and strengthens the legs. Boxers typically perform many crunches and sit-ups, against which this pose serves as an effective abdominal stretch.

Cautions and Modified Versions

Participants with back problems should proceed with caution and hold only an upright position. The rear knee may be placed on the ground to ease intensity. Also see Boxer II.

Anatomical Focus

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

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, peroneals


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