Pose guide
How to improve your Crescent Lunge
Front knee over the ankle at a right angle, back heel lifted with the leg straight, torso tall, arms reaching up. Here’s the rubric Posewise measures it against, and what to train when you miss.
The rubric
Posewise checks six things from the side. Here’s what good looks like.
- Front kneeBent to a right angle, over the ankle80–100°hip · knee · ankle
- Back legStraight and strong160–185°hip · knee · ankle
- TorsoTall, stacked over your hips0–12°lean from vertical
- Back heelLifted, over the ball of your footLiftedheel vs toe
- ArmsStraight up, in line with your ears155–185°hip · shoulder · elbow
- HandsReaching through the fingertipsLongwrist to fingertip
What’s holding it back
Build quad and glute strength, and your front knee will reach a 90° bend.
The shape is there, the depth isn’t. That usually points to leg strength, not technique.
Split squats8 a side
Wall lunge hold20s a side
Bend your front knee toward 90°, right over your ankle.
Lengthen your hip flexors and quads, and your back leg will straighten and your torso will stay tall.
Tight hip flexors and quads on the back leg bend the knee and tip the pelvis, so the chest leans forward.
Low lunge stretch30s a side
Standing quad stretch20s a side
Press back through your back heel and lift your chest.
Free up your shoulders, and your arms will reach straight up, in line with your ears.
When shoulder range runs out overhead, the arms angle forward and the shoulders creep toward the ears.
Wall slides10 reps
Doorway lat stretch20s a side
Reach your arms up in line with your ears, through your fingertips.
And one cue: stay up on the ball of your back foot. If the heel drops, you’re in Warrior I; if it shoots very high, step that foot further back.
Not sure which one is yours?
Posewise watches your Crescent Lunge through your iPhone camera, tells you which of these is holding you back, and builds a six-minute daily plan to fix it. Video never leaves your phone.
Join the betaFree during the beta · iPhone
Quick answers
What’s the difference between Crescent Lunge and Warrior I?
In Crescent Lunge your back heel is lifted and your back toes point forward. In Warrior I the back heel is down, with the foot turned out about 45°.
Should my back knee be straight?
Yes, long and active, pressing back through your heel. If that’s too much, lower the back knee to the mat for a low lunge.
How do I balance better?
Keep your feet hip-width apart, not on one line, and firm both legs. Fix your gaze on a point that isn’t moving.
How can I check my Crescent Lunge form at home?
Film yourself from the side. Or use Posewise, an iPhone app that measures your Crescent Lunge with the camera, speaks corrections as you hold it, and builds a six-minute daily plan for what it finds.