Legs · Bodyweight
Deep Lunge Dorsi Flexion
How to do the deep lunge dorsi flexion, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Step into a deep forward lunge with your front foot flat and your back knee lowered toward the floor. Keeping the front foot planted, drive your knee forward over your toes to push the ankle into dorsiflexion. Rock gently in and out of the end range to mobilize the ankle and stretch the front hip of the trailing leg.
- 1A stretch deep in the front of your ankle as the knee travels forward
- 2An opening stretch through the front hip of your back leg
- 3Your front heel staying glued to the floor
Common mistakes
- Do not let your front heel lift as you push the knee forward
- Avoid forcing the ankle into sharp pain
- Do not let your front knee cave inward
Muscles worked
The deep lunge dorsi flexion mainly works the hip flexors, with the calves, quads, glutes, and tibialis anterior assisting.
- Hip FlexorsPrimary
- CalvesSupport
- QuadsSupport
- GlutesSupport
- Tibialis AnteriorSupport
- Lower AbsMinor
- HamstringsMinor
- AdductorsMinor
Kovo programs the deep lunge dorsi flexion for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.