Deep Lunge Circle
Improve balance & flexibility! Deep Lunge Circle targets legs & core w/ a unique circular motion. Feel the burn!
The Deep Lunge Circle mainly works the glutes & hips and hamstrings, with help from the quads and core. No equipment needed: it uses just your bodyweight.
Deep Lunge Circle Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Quads (quadriceps femoris); Deep Core (transverse abdominis)
Deep Lunge Circle Variations and Alternatives
How to do the Deep Lunge Circle
Deep Lunge Circle
Positioning
Start in a standing position with your feet hip-width apart.
Step your right foot forward into a deep lunge, bending your right knee while keeping your left leg extended behind you.
Your right knee should be aligned directly over your right ankle.
Keep your chest lifted and your shoulders relaxed, looking straight ahead.
Place your left hand on the floor inside your right foot for balance, and raise your right arm toward the ceiling.
Movement
From the lunge position, begin to shift your weight towards your front foot (right foot).
As you do this, bring your left knee toward your chest while still in the lunge.
Continue moving your left knee in a circular motion, as if you are drawing a circle with your knee.
Complete the circular motion and place your left foot back down, returning to the lunge position.
Repeat the circle a few times in one direction, then switch to the opposite direction.
After completing the circles, step back into a standing position and repeat on the other side.
Tips
Ensure you maintain proper alignment in your knees and hips throughout the movement.
If you're unsteady, you can perform this exercise near a wall or sturdy surface for support.
Focus on controlled movements to maximize effectiveness and reduce risk of injury.
Deep Lunge Circle FAQs
What muscles does the Deep Lunge Circle work?
The Deep Lunge Circle mainly works the glutes & hips and hamstrings, with help from the quads and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Deep Lunge Circle?
None. The Deep Lunge Circle is a bodyweight exercise, so you can do it anywhere.
What workout day should the Deep Lunge Circle go on?
It belongs on leg day in a push/pull/legs routine.
What are some Deep Lunge Circle variations and alternatives?
Similar exercises include the Hip Downward Dog Circle, Front Step Half-Circles Draw, Hip Circle Rotation and Kneeling Forward Hip Circles.
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