Library / Hips
Dynamic World's Greatest Lunge & Thoracic Reach
Bodyweight · Lunge · Compound
HipsUpper BackHamstrings GlutesCoreAdductors Joint friendly
Default prescription & biomechanics
- Primary muscles
- Hips, Upper Back, Hamstrings
- Secondary muscles
- Glutes, Core, Adductors
- Equipment
- Bodyweight
- Movement pattern
- Lunge (Dynamic force)
- Difficulty
- Beginner
- Working rep range
- 5-8 reps per set
- Between-set interval
- 30 seconds rest
- Intensity & MET
- Low (2.8 MET)
Step-by-step coaching cues
- Step into a long forward lunge and drop your inside elbow toward your front instep.
- Rotate your thoracic spine and reach that hand tall toward the ceiling while following it with your eyes.
- Shift your hips back briefly to lengthen the front hamstring before stepping through.
Joint & safety considerations
No specific joint contraindications are flagged for Dynamic World's Greatest Lunge & Thoracic Reach. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Assisted Pull-Up Machine | Machine swap | Machine |
| Band Bent Over Row | Bands swap | Bands |
| Barbell Clean Pull | Barbell swap | Barbell |
| Barbell Hang Snatch | Barbell swap | Barbell |
| Barbell Incline Row | Barbell swap | Barbell |
| Cable Bent Over Row | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.